라이브러리로시작 
끝 
운동 라이브러리
Cable Upper Row
A cable row pulled from a high pulley toward the face and upper chest, targeting the upper back, rear delts, and traps rather than the lats.
등케이블High horizontal pull
주동근
후면 삼각근중부 승모근
협응근
능형근광배근이두
장비
케이블
패턴
High horizontal pull
준비 자세
- 01Attach a rope or dual handles to a pulley set at upper chest to head height.
- 02Grip with a neutral or overhand grip and step back until the stack lifts.
- 03Stand tall or sit with the torso upright and arms extended toward the pulley.
- 04Brace the trunk and set the shoulders down.
수행
- 01Pull the attachment toward the upper chest and chin line.
- 02Drive the elbows high and wide, level with the shoulders.
- 03Squeeze the shoulder blades together at the finish.
- 04Extend the arms under control back to the start.
체크포인트
- -Elbows stay at or near shoulder height through the pull.
- -Hands finish near the face without the shoulders shrugging up.
- -Torso stays still; no backward lean to finish reps.
- -Upper back, not the arms, initiates the pull.
흔한 실수
- -Letting the elbows drop, which turns it into a standard row.
- -Shrugging into the neck at the finish.
- -Overloading and jerking the weight with body English.
- -Losing tension by stepping too close to the stack.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 15 reps with light to moderate weight.
- -Excellent for shoulder health and posture work alongside pressing.
- -Pause 1 second at peak retraction to reinforce the pattern.