A single-arm row on a plate-loaded lever arm from a hinged stance, building the lats and mid-back one side at a time while the free hand braces the frame.
등머신Horizontal pull
시작
끝
주동근
광배근
협응근
능형근후면 삼각근이두척추기립근
장비
머신
패턴
Horizontal pull
준비 자세
01Load one lever arm and stand beside or over the machine.
02Hinge at the hips until the torso is near parallel to the floor.
03Grip the handle with one hand and brace the other hand on the frame or thigh.
04Set a flat back and square the shoulders to the floor.
수행
01Row the handle toward the hip with the elbow tracking close to the ribs.
02Pull the shoulder blade back and down at the top.
03Pause briefly without rotating the torso open.
04Lower to a full stretch, letting the lat lengthen at the bottom.
체크포인트
-Hips and shoulders stay square, not twisted toward the working side.
-The torso angle holds steady across the set.
-The handle travels toward the hip, not the shoulder.
-The braced arm supports posture without pushing the rep up.
흔한 실수
-Rotating the trunk to jerk the weight past the sticking point.
-Standing taller each rep as fatigue builds.
-Shrugging the working shoulder into the ear.
-Skipping the bottom stretch to keep constant top-half tension.
프로그래밍 노트
-Use 3 to 4 sets of 8 to 12 reps per arm, weak side first.
-The fixed lever arc lets you push closer to failure than a free dumbbell row.
