라이브러리로시작 
끝 
운동 라이브러리
Bent-Over Row with V-Bar
A lever row from a hinged position using a close neutral V-bar attachment, biasing the lats and lower traps with elbows tucked tight to the torso.
등머신Horizontal pull
주동근
광배근
협응근
능형근중부 승모근이두척추기립근
장비
머신
패턴
Horizontal pull
준비 자세
- 01Attach or grip the V-bar handle centered over the lever arm.
- 02Straddle the machine and hinge until the torso is near parallel.
- 03Take the neutral close grip with both palms facing each other.
- 04Flatten the back and brace before breaking the weight off the stops.
수행
- 01Pull the V-bar toward the lower abdomen with elbows tight to the ribs.
- 02Squeeze the shoulder blades down and together at the top.
- 03Pause briefly without raising the torso.
- 04Lower to a full stretch, letting the lats lengthen at the bottom.
체크포인트
- -Elbows brush the ribs through the whole pull.
- -The handle tracks to the lower abdomen, not the chest.
- -Hips stay set back with the back flat.
- -The stretch at the bottom is reached without the shoulders rounding excessively.
흔한 실수
- -Turning the row into a shrug by pulling with the upper traps.
- -Bouncing the plates off the bottom stops.
- -Raising the torso to shorten the range of motion.
- -Letting the knees lock and loading the lower back.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps for lat-focused rowing volume.
- -The close neutral grip tolerates heavier loads than a wide grip; add weight gradually.
- -Pair with a vertical pull in the same session for complete back coverage.