Reverse-Grip Vertical Row

준비 자세

1. 01Adjust the seat so the handles sit at mid-chest height.
2. 02Set the chest pad so you can reach the handles with arms fully extended.
3. 03Take an underhand (supinated) grip on the vertical or angled handles.
4. 04Plant both feet and press the chest lightly into the pad.

수행

1. 01Start with arms long and shoulder blades protracted.
2. 02Pull the handles toward the lower ribs, driving the elbows back close to the torso.
3. 03Squeeze the shoulder blades together at the end of the pull.
4. 04Return under control to a full stretch without letting the stack slam.

체크포인트

• -Chest stays on the pad through the whole rep.
• -Elbows track tight to the sides, not flared.
• -Full stretch at the start of every rep.
• -Torso does not rock back to move the weight.

흔한 실수

• -Yanking with the arms instead of leading with the elbows.
• -Pulling the chest off the pad to gain range.
• -Cutting the eccentric short and losing the stretch.
• -Shrugging the shoulders toward the ears at the finish.