라이브러리로시작 
끝 
운동 라이브러리
One-Arm Lateral High Row
A single-arm plate-loaded high row pulled from an overhead-forward position down to the side of the torso, giving each lat a long stretch-to-contraction arc.
등머신Diagonal pull
주동근
광배근
협응근
능형근후면 삼각근이두코어
장비
머신
패턴
Diagonal pull
준비 자세
- 01Set the seat so the handle starts above and in front of the working shoulder.
- 02Press the chest into the pad and anchor the free hand on the frame.
- 03Grip the handle with one hand, arm fully extended and lat stretched.
- 04Depress the shoulder blade slightly before the first pull.
수행
- 01Pull the handle down and back toward the side of the chest.
- 02Drive the elbow past the torso and squeeze the shoulder blade back.
- 03Hold the contraction for a beat with the trunk square.
- 04Return along the same diagonal to a full overhead stretch.
체크포인트
- -The torso stays square on the pad without twisting toward the working arm.
- -The elbow tracks down and back, close to the body.
- -A full lat stretch is reached at the top of every rep.
- -The shoulder stays packed rather than shrugged.
흔한 실수
- -Rotating off the pad to add torso momentum.
- -Cutting the overhead stretch short.
- -Letting the biceps take over with a hard hand pull.
- -Loading beyond what allows a full-range stroke.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per arm, starting with the weaker side.
- -The long stretch position makes lighter loads productive; leave 1 to 2 reps in reserve.
- -Good corrective work when one lat dominates on bilateral pulldowns.