라이브러리로시작 
끝 
운동 라이브러리
Reverse-Grip Lateral Pulldown
A plate-loaded pulldown taken with an underhand grip, shifting emphasis to the lower lats and biceps while keeping the elbows tight in front of the body.
등머신Vertical pull
주동근
광배근
협응근
이두능형근하부 승모근
장비
머신
패턴
Vertical pull
준비 자세
- 01Lock the thighs under the pads and sit tall on the seat.
- 02Grip the handles underhand at about shoulder width.
- 03Extend the arms fully overhead and lift the chest.
- 04Set the shoulder blades down before starting.
수행
- 01Pull the handles down toward the upper chest with elbows tracking in front of the ribs.
- 02Keep the chest tall and a slight backward lean.
- 03Squeeze the lats at the bottom for a full second.
- 04Return the handles under control to the overhead stretch.
체크포인트
- -Elbows stay in front of the body, close to the ribs.
- -The wrists stay neutral rather than curling at the bottom.
- -The torso lean stays slight and consistent, not a rowing swing.
- -Full elbow extension is reached at the top of every rep.
흔한 실수
- -Swinging the torso backward to move heavier plates.
- -Curling the handles with the biceps and wrists.
- -Stopping the stretch short at the top.
- -Letting the shoulders roll forward at the bottom squeeze.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps for lower lat emphasis.
- -Expect to handle slightly more load than a wide overhand pulldown; progress conservatively.
- -Pairs well with a wide grip pulldown in the same session for complete lat coverage.