라이브러리로시작 
끝 
운동 라이브러리
Reverse T-Bar Row
A chest-supported plate-loaded T-bar row performed facing into the pad, letting you row heavy for the mid back without loading the lower back.
등머신Horizontal pull
주동근
광배근능형근
협응근
중부 승모근후면 삼각근이두
장비
머신
패턴
Horizontal pull
준비 자세
- 01Load plates onto the lever arm and set the footplate height.
- 02Lie chest-down against the pad with feet braced on the platform.
- 03Reach down and grip the handles with a neutral or overhand grip.
- 04Set the shoulder blades down and let the arms hang long.
수행
- 01Brace lightly and pull the handles toward the pad, elbows driving back.
- 02Squeeze the shoulder blades together at the top of the pull.
- 03Pause briefly with the plates just short of the pad.
- 04Lower under control to a full arm hang before the next rep.
체크포인트
- -Chest stays glued to the pad from start to finish.
- -Elbows finish behind the torso, not just bent arms.
- -Neck stays neutral rather than craning up.
- -The weight is lowered, not dropped, on every rep.
흔한 실수
- -Pushing off the footplate and heaving with the hips.
- -Loading so heavy the range of motion shrinks to a pulse.
- -Letting the shoulders roll forward at the bottom without re-setting.
- -Bouncing the plates off the stops between reps.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps; the chest support makes it safe to push close to failure.
- -Smaller plates increase range of motion at the chest, so favor 10 kg or 25 lb plates.
- -Slot it after deadlifts or barbell rows when the lower back is already taxed.