라이브러리로시작 
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운동 라이브러리
Cable High Row (Kneeling)
A kneeling row from a high pulley that pulls down and back into the lats and lower traps while the kneeling position removes leg drive and cheating.
등케이블Diagonal pull
주동근
광배근하부 승모근
협응근
능형근후면 삼각근이두코어
장비
케이블
패턴
Diagonal pull
준비 자세
- 01Set a cable pulley to the high position with a rope or dual handles.
- 02Kneel facing the stack a step or two back so the cable is taut with arms extended.
- 03Stack the hips under the shoulders in a tall kneeling position.
- 04Brace the trunk and set the chest up toward the pulley.
수행
- 01Pull the handles down and back toward the lower ribs.
- 02Drive the elbows past the torso while keeping the body tall.
- 03Squeeze the shoulder blades down and together at the finish.
- 04Return the arms under control to a full overhead-forward stretch.
체크포인트
- -Hips stay extended; the body does not fold forward at the waist.
- -Elbows finish behind the torso at the bottom of each pull.
- -Shoulders stay away from the ears throughout.
- -Cable stays taut with tension at the stretched top position.
흔한 실수
- -Sitting back onto the heels to add bodyweight to the pull.
- -Turning the movement into a straight-arm pulldown by locking the elbows.
- -Rocking the torso to generate momentum.
- -Letting the shoulders roll forward at the stretch.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps as a strict lat accessory after heavy pulls.
- -The kneeling base rewards moderate weight and a hard 1-second squeeze at the ribs.
- -Useful teaching drill for lifters who cheat their pulldowns with body swing.