라이브러리로시작 
끝 
운동 라이브러리
Smith Reverse-Grip Bent Over Row
An underhand-grip Smith machine row that keeps the elbows tight and biases the lower lats and biceps, in the style of a Yates row on a fixed path.
등머신Horizontal pull
주동근
광배근
협응근
이두능형근후면 삼각근척추기립근
장비
머신
패턴
Horizontal pull
준비 자세
- 01Set the Smith bar to around knee height for the unrack.
- 02Grip the bar underhand at shoulder width.
- 03Hinge to roughly 45 degrees with a flat back and soft knees.
- 04Unrack and let the bar hang at arm's length.
수행
- 01Row the bar to the lower abdomen with the elbows sliding along the ribs.
- 02Squeeze the lats and shoulder blades at the top.
- 03Lower under control to full arm extension.
- 04Keep the hinge angle fixed for every rep.
체크포인트
- -Palms face forward and wrists stay straight, not bent back.
- -Elbows stay tight to the torso through the pull.
- -The bar lands at the belt line, not the chest.
- -The lower back stays flat under the underhand load.
흔한 실수
- -Curling the bar with the arms instead of driving the elbows.
- -Letting the wrists hyperextend under heavy loads.
- -Standing taller each rep to shorten the range.
- -Bouncing at the bottom and straining the biceps at full stretch.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a lat and biceps focused row.
- -Control the stretch position carefully; the underhand grip loads the biceps at full extension.
- -Alternate with the overhand Smith row across training blocks to cover both grips.