라이브러리로시작 
끝 
운동 라이브러리
Cable Straight Back Seated Row
A seated cable row performed with a deliberately rigid, upright torso, keeping all the work in the lats and mid-back instead of the lower back.
등케이블Horizontal pull
주동근
광배근
협응근
능형근중부 승모근이두척추기립근
장비
케이블
패턴
Horizontal pull
준비 자세
- 01Attach a V-bar or close-grip handle to the low pulley of a row station.
- 02Sit with feet braced and knees slightly bent.
- 03Sit fully upright with the chest tall and shoulders stacked over the hips.
- 04Grip the handle with arms extended, allowing only the shoulder blades to reach forward.
수행
- 01Row the handle to the upper abdomen without any backward lean.
- 02Drive the elbows straight back along the ribs.
- 03Squeeze the shoulder blades together at the finish.
- 04Extend the arms fully while the torso stays locked vertical.
체크포인트
- -Torso stays at the same vertical angle for the entire set.
- -Movement comes purely from the arms and shoulder blades.
- -Chest stays tall; no slumping at the stretch position.
- -The weight stack moves smoothly with no jerk at the turnaround.
흔한 실수
- -Rocking the torso back and forth to build momentum.
- -Rounding forward at the bottom to chase extra stretch.
- -Using loads that force a lean to complete reps.
- -Pulling the handle too high toward the chest and shrugging.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with strict form.
- -Expect to use noticeably less weight than a regular seated row.
- -Good choice when you want to row without loading a fatigued lower back through swing.