라이브러리로시작 
끝 
운동 라이브러리
Cable Floor Seated Wide-Grip Row
A wide-grip cable row done seated on the floor in front of a low pulley, using a stable base to isolate the upper back without a bench.
등케이블Horizontal pull
주동근
능형근광배근
협응근
중부 승모근후면 삼각근이두척추기립근
장비
케이블
패턴
Horizontal pull
준비 자세
- 01Attach a wide bar to a low pulley and sit on the floor facing the stack.
- 02Extend the legs with a soft knee bend and brace the feet against the machine frame.
- 03Grip the bar wider than shoulder width with an overhand grip.
- 04Sit tall with the torso vertical and arms extended.
수행
- 01Pull the bar to the lower chest by driving the elbows wide and back.
- 02Keep the torso upright and still through the pull.
- 03Squeeze the shoulder blades together at the chest for a beat.
- 04Let the bar travel back under control to a full stretch.
체크포인트
- -Torso stays vertical instead of swinging back and forth.
- -Elbows track wide, roughly level with the bar.
- -Lower back holds a neutral position while sitting on the floor.
- -Full arm extension and scapular stretch at the start of each rep.
흔한 실수
- -Rounding the lower back when sitting without a bench.
- -Leaning back to move the stack instead of pulling with the back.
- -Pulling the bar to the stomach with dropped elbows.
- -Bouncing reps off the stack at the stretch position.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a horizontal pull when the seated row station is taken.
- -Sit on a small mat or plate if hamstring tightness rounds the lower back.
- -Slow eccentrics compensate for the lighter loads this floor position allows.