A wide-grip cable row performed seated on a decline setup so the pull travels slightly upward into the upper back, biasing the rear delts and mid traps.
등케이블Horizontal pull
시작
끝
주동근
능형근중부 승모근
협응근
후면 삼각근광배근이두척추기립근
장비
케이블
패턴
Horizontal pull
준비 자세
01Set a decline bench or low seat facing a low cable pulley with a wide bar attached.
02Sit back on the decline pad with the feet braced and knees bent.
03Grip the bar wider than shoulder width with an overhand grip.
04Extend the arms toward the pulley and set a tall chest.
수행
01Pull the bar toward the lower chest by driving the elbows wide and back.
02Keep the torso still against the pad as the bar travels in.
03Squeeze the shoulder blades together at the chest.
04Return the bar under control to full arm extension.
체크포인트
-Elbows stay high and wide, roughly in line with the bar.
-Torso stays fixed on the pad with no rocking.
-Bar touches the lower chest, not the stomach.
-Shoulder blades reach a full stretch forward at the start of each rep.
흔한 실수
-Sliding the hips forward off the seat to lengthen the pull.
-Dropping the elbows and turning it into a lat-dominant row.
-Shrugging the shoulders toward the ears at the squeeze.
-Letting the weight stack yank the arms forward on the return.
프로그래밍 노트
-Use 3 to 4 sets of 10 to 15 reps as upper-back accessory work after heavy rows.
-Keep loads moderate; the fixed torso removes momentum, so weights run lighter than a standard seated row.
-Add a 1-second squeeze per rep to reinforce scapular retraction.
