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운동 라이브러리
Standing Cable Row (V-Bar)
A standing horizontal cable row using a V-bar, training the lats and mid-back while the trunk and hips resist being pulled forward.
등케이블Horizontal pull
주동근
광배근
협응근
능형근중부 승모근이두코어
장비
케이블
패턴
Horizontal pull
준비 자세
- 01Attach a V-bar to a cable pulley set around waist to chest height.
- 02Grip the handles with a neutral grip and step back until the stack lifts.
- 03Stand with feet staggered or shoulder width, knees soft.
- 04Hinge slightly at the hips and brace the trunk.
수행
- 01Pull the V-bar to the upper abdomen, driving the elbows past the torso.
- 02Squeeze the shoulder blades together at the end of the pull.
- 03Resist the cable as you extend the arms back to the start.
- 04Keep the hips and torso still through every rep.
체크포인트
- -Body position does not drift forward as the set fatigues.
- -Elbows stay tight to the ribs with the neutral grip.
- -Shoulders stay down and back at the finish.
- -The stack does not slam between reps.
흔한 실수
- -Leaning back to use bodyweight instead of back strength.
- -Standing too close so there is no tension at arm extension.
- -Shrugging into the pull.
- -Letting the wrists bend backward under load.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps as a mid-back accessory.
- -Keep loads honest; standing rows reward strict control over big numbers.
- -Good substitute when a seated row station is taken.