Standing Cable Twist Row (V-Bar)

준비 자세

1. 01Attach a V-bar to a cable pulley set around chest height.
2. 02Stand side-on to perpendicular to the stack with feet shoulder width apart.
3. 03Grip the V-bar with both hands and rotate the torso toward the pulley, arms extended.
4. 04Brace the trunk and soften the knees.

수행

1. 01Pull the V-bar toward the torso while rotating the shoulders away from the stack.
2. 02Let the hips and rear foot pivot slightly with the rotation.
3. 03Finish with the handle at the ribs and the torso turned away from the pulley.
4. 04Reverse the motion under control, re-rotating toward the stack as the arms extend.

체크포인트

• -Rotation comes from the torso and hips, not just the arms swinging across.
• -Spine stays tall through the twist rather than side-bending.
• -The row and the rotation finish at the same time.
• -Cable tension is constant in both directions.

흔한 실수

• -Turning it into an arm pull with no real torso rotation.
• -Rounding the back when reaching toward the stack.
• -Whipping the rotation and letting momentum move the weight.
• -Keeping the feet planted so the knees take the rotational stress.