라이브러리로시작 
끝 
운동 라이브러리
Cable Wide-Grip Rear Pulldown Behind Neck
A wide-grip pulldown lowered behind the neck to target the upper lats and mid-back; it demands good shoulder mobility and strict control.
등케이블Vertical pull
주동근
광배근
협응근
능형근중부 승모근후면 삼각근이두
장비
케이블
패턴
Vertical pull
준비 자세
- 01Attach a wide bar to the lat pulldown cable and secure the thighs under the pad.
- 02Grip the bar overhand, well outside shoulder width.
- 03Sit tall with the head tipped slightly forward to clear the bar path.
- 04Confirm you can reach the bottom position pain-free with a light warm-up set.
수행
- 01Pull the bar down behind the head toward the base of the neck.
- 02Drive the elbows down and out to the sides.
- 03Stop when the bar reaches the upper traps; do not bounce it off the neck.
- 04Return the bar overhead under full control.
체크포인트
- -Torso stays vertical; only the head tips slightly forward.
- -Bar path stays close behind the head without crashing into it.
- -Shoulders rotate comfortably with no pinching at the bottom.
- -The eccentric stays as controlled as the pull.
흔한 실수
- -Craning the neck far forward and rounding the upper back.
- -Pulling the bar down onto the cervical spine.
- -Using heavy loads that force the shoulders into a strained position.
- -Cutting range short at the top and losing the lat stretch.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with light to moderate weight.
- -Skip this variation if shoulder external rotation is limited; a front pulldown trains the same muscles.
- -Keep it as a variety accessory, not a primary heavy pull.