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운동 라이브러리
Cambered Bar Lying Row
A chest-supported row performed lying prone on a high bench with a cambered bar, whose bend allows extra range of motion for the lats and mid-back with zero lower-back load.
등바벨Horizontal pull
주동근
광배근능형근
협응근
중부 승모근후면 삼각근이두
장비
바벨
패턴
Horizontal pull
준비 자세
- 01Set a flat bench high enough that the cambered bar clears the floor at arm's length, or use blocks.
- 02Place the loaded cambered bar under the bench with the camber arching downward.
- 03Lie prone with the chest supported and head just past the bench edge.
- 04Grip the bar overhand around shoulder width.
수행
- 01Pull the bar up toward the underside of the bench.
- 02Drive the elbows back and squeeze the shoulder blades together.
- 03Let the camber allow the hands to travel higher than a straight bar would.
- 04Lower under control to a full hang and stretch.
체크포인트
- -Chest stays glued to the bench the entire set.
- -The bar or plates do not bounce off the floor between reps.
- -Elbows track at roughly 45 degrees from the torso.
- -Full stretch at the bottom, full squeeze at the top.
흔한 실수
- -Lifting the chest off the bench to cheat the top of the rep.
- -Cutting range short because the bench is set too low.
- -Yanking the bar with the arms instead of leading with the shoulder blades.
- -Overarching the neck to look forward.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps; the strict support punishes momentum.
- -A strong choice when the lower back needs a break from bent-over rows.
- -Add a 1 second pause at the top to exploit the extra camber range.