라이브러리로시작 
끝 
운동 라이브러리
One-Arm Cable Straight Back High Row (Kneeling)
A kneeling single-arm row from a high pulley that trains the lats and mid-back at a downward pulling angle while a rigid, upright torso removes momentum.
등케이블High-to-low pull
주동근
광배근
협응근
능형근후면 삼각근이두코어
장비
케이블
패턴
High-to-low pull
준비 자세
- 01Attach a single handle to a high pulley and kneel facing the stack.
- 02Kneel far enough back that the cable is taut with the arm extended up and forward.
- 03Sit tall with the trunk braced and shoulders square to the machine.
- 04Grip the handle with a neutral grip.
수행
- 01Pull the handle down and back toward the lower ribs.
- 02Drive the elbow past the torso while keeping the back straight and upright.
- 03Squeeze the shoulder blade down and back at the finish.
- 04Return along the same diagonal line to a full overhead reach.
체크포인트
- -Torso stays vertical; no leaning back to finish reps.
- -Hips stay square with no rotation toward the working side.
- -The pull travels on a diagonal from high pulley to lower ribs.
- -The shoulder reaches long at the top without the trunk collapsing.
흔한 실수
- -Rocking the torso backward to move the stack.
- -Twisting the hips and shoulders open during the pull.
- -Finishing with a bent wrist and biceps curl instead of elbow drive.
- -Kneeling too close so tension drops at the stretch.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per side as an accessory pull.
- -The kneeling base keeps loads honest; chase range of motion, not stack height.
- -Pairs well after heavy bilateral rows to expose side-to-side differences.