라이브러리로시작 
끝 
운동 라이브러리
Narrow Grip Seated Row
A chest-supported plate-loaded row with a close neutral grip, driving the elbows tight past the ribs to load the lats and mid-back with strict, repeatable form.
등머신Horizontal pull
주동근
광배근능형근
협응근
중부 승모근후면 삼각근이두전완
장비
머신
패턴
Horizontal pull
준비 자세
- 01Adjust the seat so the narrow handles line up with the mid-torso.
- 02Sit with the chest pressed into the pad and feet on the platform.
- 03Take the neutral close grip with both palms facing in.
- 04Extend the arms fully and set the shoulder blades before pulling.
수행
- 01Row both handles back toward the lower ribs together.
- 02Keep the elbows tight to the body as they pass the torso.
- 03Squeeze the shoulder blades together at the back.
- 04Return to a full stretch under control without the plates touching down.
체크포인트
- -The chest never leaves the pad to cheat the pull.
- -Elbows stay tucked rather than flaring wide.
- -Each rep starts from a full arm extension.
- -The head stays neutral instead of craning forward.
흔한 실수
- -Rocking the torso back to move heavier loads.
- -Shortening the stroke and skipping the stretch.
- -Letting the shoulders roll forward at the bottom without re-setting.
- -Gripping the handles so hard the forearms fatigue first.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a primary horizontal pull.
- -Chest support removes lower back strain, so it pairs well with deadlift-heavy programs.
- -Add a pause at the ribs when reps start getting loose.