라이브러리로시작 
끝 
운동 라이브러리
Unilateral Row
A one-arm machine row with independent lever arms that lets you train each side of the back separately, exposing and correcting left-right strength gaps.
등머신Horizontal pull
주동근
광배근
협응근
능형근후면 삼각근이두복사근
장비
머신
패턴
Horizontal pull
준비 자세
- 01Set the seat so the handle lines up with your lower chest.
- 02Press the chest into the pad and plant both feet.
- 03Grip one handle with a neutral grip, arm fully extended.
- 04Rest the free hand on the frame or thigh for stability.
수행
- 01Pull the handle back by driving the elbow behind the torso.
- 02Let the working-side shoulder blade retract fully at the top.
- 03Lower under control to a full protracted stretch.
- 04Finish all reps on one side, then switch arms.
체크포인트
- -Torso stays square to the pad; no twisting to gain range.
- -The working shoulder blade moves through full protraction and retraction.
- -Elbow tracks close to the body.
- -Both sides use the same load and rep count.
흔한 실수
- -Rotating the trunk to yank the weight back.
- -Starting with the stronger side and matching reps downward.
- -Cutting the stretch short at the bottom.
- -Letting the free-side shoulder hike or brace asymmetrically.
프로그래밍 노트
- -Use 3 sets of 10 to 12 reps per side, starting with the weaker arm.
- -Great as a second row after a heavy bilateral pull to address imbalances.
- -The extra reach at the bottom makes slow 3 second eccentrics especially productive.