라이브러리로시작 
끝 
운동 라이브러리
Cable Underhand Pulldown
A lat pulldown taken with a supinated grip, keeping the elbows in front of the body to bias the lower lats and add biceps involvement.
등케이블Vertical pull
주동근
광배근
협응근
이두능형근하부 승모근
장비
케이블
패턴
Vertical pull
준비 자세
- 01Attach a straight bar to the lat pulldown cable and set the thigh pad snug.
- 02Grip the bar underhand at about shoulder width.
- 03Sit with thighs locked under the pad and feet flat.
- 04Lean back slightly and lift the chest toward the bar.
수행
- 01Pull the bar down to the upper chest, driving the elbows down and slightly back.
- 02Keep the elbows tracking in front of the torso with the underhand grip.
- 03Squeeze the lats at the bottom with the chest tall.
- 04Return the bar under control until the arms are long and the lats stretch.
체크포인트
- -Wrists stay neutral, not curled back under the supinated grip.
- -Bar travels to the upper chest, not the belly.
- -Torso lean stays slight and constant.
- -Elbows finish close to the ribs, pointing down.
흔한 실수
- -Curling the bar down with the biceps instead of driving the elbows.
- -Swinging the torso back to heave heavier loads.
- -Cutting the top of the rep short and losing the stretch.
- -Gripping too wide, which strains the wrists in supination.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps for hypertrophy work.
- -A good chin-up substitute or regression at matched grip width.
- -Alternate cycles with the overhand pulldown to cover both elbow paths.