라이브러리로시작 
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운동 라이브러리
Cable Rope Seated Row
A seated cable row with a rope whose free ends allow a neutral grip, extra range at the squeeze, and a natural elbow path for mid-back and lat work.
등케이블Horizontal pull
주동근
능형근광배근
협응근
후면 삼각근이두중부 승모근
장비
케이블
패턴
Horizontal pull
준비 자세
- 01Attach a rope to the low pulley of a seated row station.
- 02Plant the feet on the platform with knees slightly bent.
- 03Grip the rope ends with a neutral grip and sit tall with arms extended.
- 04Brace the trunk and set the shoulders back and down.
수행
- 01Pull the rope toward the belly, driving the elbows straight back.
- 02Spread the rope ends apart as the hands reach the torso.
- 03Squeeze the shoulder blades together for a full second.
- 04Return to a long stretch, letting the shoulder blades glide forward.
체크포인트
- -Torso stays within a small, controlled range of movement.
- -The rope ends pull apart at the finish, not pinched together.
- -Elbows stay close to the body rather than flaring wide.
- -Shoulders stay away from the ears at the squeeze.
흔한 실수
- -Heaving the torso back to move the stack.
- -Keeping the rope ends together and shortening the retraction.
- -Rounding the lower back at the stretch.
- -Pulling to the chest with shrugged shoulders.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps as a horizontal pull accessory.
- -The rope trades a little load for a longer squeeze; program it after heavier rows.
- -A 1 second hold with the rope ends spread is the quality standard per rep.