라이브러리로시작 
끝 
운동 라이브러리
Alternating Narrow Grip Seated Row
A plate-loaded seated row performed one arm at a time with a close neutral grip, training the mid-back with a longer stroke per side and exposing left-right strength gaps.
등머신Horizontal pull
주동근
광배근능형근
협응근
중부 승모근후면 삼각근이두전완
장비
머신
패턴
Horizontal pull
준비 자세
- 01Set the seat so the narrow neutral handles sit at mid-torso height.
- 02Press the chest firmly into the pad and plant both feet on the platform.
- 03Grip both handles with palms facing each other and arms fully extended.
- 04Pull the shoulder blades slightly down and back before the first rep.
수행
- 01Row one handle back toward the lower ribs while the other arm stays extended.
- 02Drive the elbow past the torso and squeeze the shoulder blade back.
- 03Return the working arm under control to a full stretch.
- 04Row the opposite side and keep alternating without twisting off the pad.
체크포인트
- -Chest stays glued to the pad on every rep.
- -The torso does not rotate as the sides alternate.
- -Each arm reaches a full stretch before the next pull.
- -Elbows track close to the body with the neutral grip.
흔한 실수
- -Rotating the trunk to yank the handle back.
- -Cutting the stretch short on the extended arm.
- -Shrugging the working shoulder toward the ear.
- -Letting the resting arm get dragged forward off the pad.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per arm for hypertrophy work.
- -Start sets with the weaker side and match its reps with the stronger side.
- -A 1 to 2 second squeeze at the ribs improves mid-back recruitment.