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운동 라이브러리
Incline Cable Pushdown
A straight-arm cable pushdown performed leaning back on an incline bench, isolating the lats through a long stretch.
등케이블Shoulder extension
주동근
광배근
협응근
대원근상완삼두근 (장두)
장비
케이블
패턴
Shoulder extension
준비 자세
- 01Set an incline bench facing away from a high pulley.
- 02Lie back and grip the bar with straight arms overhead.
- 03Use a shoulder-width overhand grip.
- 04Let the cable stretch the lats at the start.
수행
- 01Pull the bar down in an arc toward the thighs.
- 02Keep the elbows nearly straight throughout.
- 03Squeeze the lats as the bar reaches the hips.
- 04Return slowly to the overhead stretch.
체크포인트
- -Arms stay straight with only a soft elbow bend.
- -The lats stretch fully in the overhead start position.
- -The lower back stays against the bench.
- -The bar moves in a smooth arc, not a press.
흔한 실수
- -Bending the elbows and turning it into a pullover press.
- -Using momentum instead of a controlled arc.
- -Cutting the overhead stretch short.
- -Arching off the bench as the arms go overhead.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with light to moderate weight.
- -A slow 3-second return maximizes the lat stretch.
- -Use as a lat isolation finisher after rows or pulldowns.