라이브러리로시작 
끝 
운동 라이브러리
T Bar Row
A plate-loaded lever row performed straddling the machine in a hip hinge, building thick mid-back and lat mass with heavy bilateral loading.
등머신Horizontal pull
주동근
광배근능형근
협응근
중부 승모근후면 삼각근척추기립근이두
장비
머신
패턴
Horizontal pull
준비 자세
- 01Load the lever arm and stand on the footplates straddling it.
- 02Hinge at the hips to roughly 45 degrees with a flat back.
- 03Grip the handles, usually neutral, with arms hanging long.
- 04Brace the trunk before lifting the weight off the stops.
수행
- 01Pull the handles toward the lower chest by driving the elbows up and back.
- 02Squeeze the shoulder blades together at the top.
- 03Lower under control to full arm extension.
- 04Hold the hinge angle constant for every rep.
체크포인트
- -Back stays flat; hinge angle does not creep upright.
- -Plates travel a full range, not short pulses.
- -Elbows drive back rather than out.
- -Weight is controlled down, never dropped onto the stops.
흔한 실수
- -Standing up with each rep and turning it into a hip extension.
- -Rounding the lower back under heavy loads.
- -Loading large plates that block range of motion at the chest.
- -Jerking the weight off the stops instead of a smooth first pull.
프로그래밍 노트
- -Use 3 to 5 sets of 6 to 10 reps as a primary heavy row.
- -Use smaller-diameter plates to preserve full range at the top.
- -Because the erectors work isometrically, program it away from heavy deadlift days.