A single-arm plate-loaded pulldown taken with a wide handle position, sweeping the elbow down the side of the body to isolate each lat through its full range.
등머신Vertical pull
시작
끝
주동근
광배근
협응근
대원근이두능형근하부 승모근
장비
머신
패턴
Vertical pull
준비 자세
01Lock the thighs under the pads and sit tall.
02Grip the wide handle overhead with one hand, palm facing forward or slightly in.
03Anchor the free hand on the thigh pad or frame.
04Extend the working arm fully and let the lat stretch upward.
수행
01Pull the elbow down along the side of the body.
02Bring the handle to shoulder level while the torso stays tall.
03Squeeze the lat hard at the bottom for a second.
04Return under control to a full overhead stretch.
체크포인트
-The torso stays vertical without side-bending into the rep.
-The elbow sweeps down the side, not forward across the body.
-Full stretch is reached at the top with the shoulder allowed to rise slightly.
-The pull ends at the shoulder without the wrist curling in.
흔한 실수
-Leaning away from the working side to add body english.
-Pulling the handle behind the body and straining the shoulder.
-Rushing the eccentric and losing the stretch.
-Using the free arm to push the body through the rep.
프로그래밍 노트
-Use 3 sets of 10 to 12 reps per arm for lat isolation.
-Best placed after a heavy bilateral pulldown or pull-up.
-Keep loads moderate; the wide unilateral line punishes cheating.
