라이브러리로시작 
끝 
운동 라이브러리
Cable Rear Pulldown
A pulldown taken behind the neck that biases the upper lats, teres major, and rhomboids, for lifters with the shoulder mobility to do it safely.
등케이블Vertical pull
주동근
광배근
협응근
능형근대원근후면 삼각근이두
장비
케이블
패턴
Vertical pull
준비 자세
- 01Set the thigh pad snug and grip the bar wider than shoulder width.
- 02Sit tall with the head shifted slightly forward to clear the bar path.
- 03Start with arms fully extended and the cable taut.
- 04Confirm you can externally rotate the shoulders comfortably before loading heavy.
수행
- 01Pull the bar straight down behind the head toward the base of the neck.
- 02Drive the elbows down and out to the sides.
- 03Stop when the bar reaches the top of the traps; do not bounce it off the neck.
- 04Return under control to a full overhead stretch.
체크포인트
- -The neck stays long with only a slight forward head shift, not a full crane.
- -Elbows stay under the bar rather than drifting forward.
- -The bar touches lightly at the traps with no impact.
- -Torso stays vertical throughout.
흔한 실수
- -Craning the neck far forward and rounding the upper back.
- -Slamming the bar into the base of the skull or neck.
- -Using heavy loads without the shoulder mobility for the path.
- -Cutting the top range short and losing the stretch.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps at moderate loads; save heavy work for front pulldowns.
- -Skip this variation if shoulder external rotation is limited or painful.
- -Rotate with front pulldowns rather than stacking both heavy in one session.