라이브러리로시작 
끝 
운동 라이브러리
One-Arm Cable Bent Over Row
A unilateral bent over row against a low cable that trains each side of the lats and mid-back with smooth, constant tension.
등케이블Horizontal pull
주동근
광배근
협응근
능형근후면 삼각근이두척추기립근
장비
케이블
패턴
Horizontal pull
준비 자세
- 01Attach a single handle to a low pulley and stand facing the stack.
- 02Hinge at the hips to roughly 45 degrees with a flat back and soft knees.
- 03Grip the handle with one hand and brace the free hand on your thigh or a support.
- 04Step back until the cable is taut with the working arm fully extended.
수행
- 01Brace the trunk and pull the handle toward your hip.
- 02Drive the elbow back close to the body rather than out to the side.
- 03Squeeze the shoulder blade toward the spine at the top.
- 04Extend the arm fully and let the lat stretch without rounding the back.
체크포인트
- -Torso angle stays fixed; only the arm and shoulder blade move.
- -Hips and shoulders stay square, with no twisting to finish reps.
- -The elbow travels toward the hip, not the armpit.
- -The cable stays taut through the full stretch.
흔한 실수
- -Rotating the torso open to move heavier weight.
- -Rounding the lower back as fatigue sets in.
- -Pulling with the biceps and cutting the shoulder blade motion short.
- -Standing too close to the stack and losing tension at the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per arm, starting with the weaker side.
- -Good tool for evening out left-right rowing strength differences.
- -Keep loads moderate; the fixed hinge position limits how much cheating you can hide.