라이브러리로시작 
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운동 라이브러리
Cable Pulldown
The standard seated pulldown at a high cable that builds lat width and vertical pulling strength with precise, adjustable loading.
등케이블Vertical pull
주동근
광배근
협응근
이두능형근후면 삼각근대원근
장비
케이블
패턴
Vertical pull
준비 자세
- 01Set the thigh pad so your legs are locked under it with feet flat.
- 02Grip the bar slightly wider than shoulder width with a pronated grip.
- 03Sit down with arms fully extended and the cable taut.
- 04Set a tall chest with a slight backward lean of 10 to 20 degrees.
수행
- 01Pull the bar down toward the upper chest by driving the elbows down and back.
- 02Keep the chest up and let the bar meet the chest, not the other way around.
- 03Squeeze the lats at the bottom without shrugging.
- 04Return the bar under control to a full overhead stretch.
체크포인트
- -Shoulders stay down away from the ears throughout.
- -The torso lean stays fixed instead of swinging rep to rep.
- -Elbows finish pointing down, roughly under the wrists.
- -Full elbow extension and lat stretch at the top of every rep.
흔한 실수
- -Rocking the torso backward to heave the bar down.
- -Pulling the bar to the belly with the elbows drifting behind the body.
- -Cutting the top range short and losing the stretch.
- -Gripping so hard the forearms fail before the lats.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a primary vertical pull.
- -A direct substitute or progression tool when pull-ups are not yet available for reps.
- -Add a 1 second hold at the chest when back tension is hard to feel.