Cable Palm Rotational Row

준비 자세

1. 01Sit at a low row station with a single handle or two independent handles.
2. 02Plant the feet on the platform with knees slightly bent.
3. 03Start with arms extended and palms facing down.
4. 04Set a tall chest and braced trunk before the first pull.

수행

1. 01Begin the pull with palms down and elbows tracking close to the body.
2. 02Rotate the palm toward face-up or neutral as the handle travels to the torso.
3. 03Finish with the handle at the lower ribs and the shoulder blade squeezed back.
4. 04Reverse the rotation on the way out, returning to a palms-down full stretch.

체크포인트

• -The rotation is smooth and matched to the pull, not a flick at the end.
• -Torso stays upright with only a slight forward reach at the stretch.
• -The elbow, not the wrist, drives the movement.
• -Shoulder blades protract at the stretch and retract at the finish.

흔한 실수

• -Leaning far back to complete reps.
• -Rotating only the wrist while the forearm stays fixed.
• -Shrugging the shoulders as the handle reaches the torso.
• -Using loads that force a jerky, partial pull.