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운동 라이브러리
Pullover Machine
A machine pullover that sweeps the arms from overhead down toward the hips on a fixed pivot, isolating the lats through a long arc without the shoulder instability of a dumbbell pullover.
등머신Shoulder extension
주동근
광배근
협응근
대원근삼두대흉근코어
장비
머신
패턴
Shoulder extension
준비 자세
- 01Set the seat so the shoulder joints line up with the machine pivot.
- 02Fasten the seat belt if fitted and press the back into the pad.
- 03Place the elbows or upper arms on the pads and grip the bar lightly.
- 04Start with the arms overhead in a comfortable stretch.
수행
- 01Drive the elbows down and forward in a wide arc toward the hips.
- 02Keep the arms nearly straight and the ribs pulled down.
- 03Squeeze the lats hard as the bar reaches the bottom.
- 04Return the arc slowly to the overhead stretch position.
체크포인트
- -The shoulder lines up with the pivot so the arc feels smooth.
- -The lower back stays on the pad instead of arching up.
- -Force comes from the upper arms driving down, not the hands pushing.
- -The overhead stretch is deep but pain free.
흔한 실수
- -Arching the back to fake a longer range.
- -Bending the elbows and turning it into a triceps pressdown.
- -Letting the weight yank the arms overhead at the turnaround.
- -Setting the seat height so the pivot misaligns with the shoulders.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps as a lat isolation movement.
- -One of the few machines that trains the lats without biceps involvement, so it slots well after heavy rows.
- -Emphasize a 2 to 3 second eccentric back to the stretch.