A seated row pulling two crossed cables from opposite low pulleys, giving each arm an independent diagonal line that widens the stretch and squeeze on the mid-back.
등케이블Horizontal pull
시작
끝
주동근
능형근광배근
협응근
후면 삼각근이두중부 승모근
장비
케이블
패턴
Horizontal pull
준비 자세
01Sit on the floor or a bench centered between two low pulleys with single handles attached.
02Grab the left handle with the right hand and the right handle with the left so the cables cross in front of you.
03Extend both arms and let the crossed cables pull you into a long stretch.
04Sit tall with knees slightly bent and trunk braced.
수행
01Pull both handles back and out toward the sides of the torso.
02Let the cables uncross their tension line as the elbows drive behind you.
03Squeeze both shoulder blades together at the finish.
04Return under control to the crossed, protracted stretch.
체크포인트
-Both arms pull symmetrically along their own diagonal.
-The torso stays upright; no rocking to finish reps.
-Shoulder blades fully protract at the stretch and fully retract at the finish.
-Handles finish beside the ribs, not up at the shoulders.
흔한 실수
-Leaning back to move the stacks instead of pulling with the back.
-Letting one arm lead and the other lag.
-Shrugging into the neck during the squeeze.
-Losing the crossover stretch by sitting too close to the pulleys.
프로그래밍 노트
-Use 3 to 4 sets of 10 to 15 reps as a mid-back accessory.
-Loads run lighter than a standard seated row because each stack is loaded independently.
-Pause 1 second at peak retraction to reinforce scapular control.
