라이브러리로시작 
끝 
운동 라이브러리
T-Bar Reverse-Grip Row
A T-bar lever row taken with an underhand grip, shifting emphasis toward the lower lats and biceps while keeping the hinge position of a standard T-bar row.
등머신Horizontal pull
주동근
광배근
협응근
이두능형근척추기립근후면 삼각근
장비
머신
패턴
Horizontal pull
준비 자세
- 01Load the lever arm and straddle the machine on the footplates.
- 02Hinge to roughly 45 degrees with a flat, braced back.
- 03Take an underhand grip on the straight bar or wide handles.
- 04Let the arms hang fully extended before the first pull.
수행
- 01Pull the bar toward the lower abdomen, elbows sweeping tight past the ribs.
- 02Squeeze the lats hard at the top of the pull.
- 03Lower slowly to a full stretch.
- 04Keep wrists straight and the torso angle unchanged throughout.
체크포인트
- -Underhand grip keeps the elbows tucked to the sides.
- -Bar path finishes lower on the torso than an overhand row.
- -Lower back stays neutral through the set.
- -No wrist curl at the top of the rep.
흔한 실수
- -Turning the row into a biceps curl by breaking at the wrists.
- -Rising out of the hinge as fatigue builds.
- -Overloading and shortening the range of motion.
- -Flaring the elbows, which defeats the purpose of the reverse grip.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a lat-biased row variation.
- -Rotate with the overhand T-bar row across blocks rather than doing both heavy in one session.
- -Drop the load about 10 percent from your overhand row; the stricter elbow path is less forgiving.