라이브러리로시작 
끝 
운동 라이브러리
Smith Upright Row
An upright row on the Smith machine using the fixed bar path to load the lateral delts and traps with vertical pulling.
어깨머신Vertical pull
주동근
측면 삼각근승모근
협응근
상완이두근전면 삼각근
장비
머신
패턴
Vertical pull
준비 자세
- 01Set the Smith bar at mid-thigh height.
- 02Grip the bar slightly wider than shoulder width.
- 03Rotate the bar to unrack it.
- 04Stand tall with arms extended and core braced.
수행
- 01Pull the bar up along the body, elbows leading.
- 02Stop when the elbows reach shoulder height.
- 03Pause briefly with the bar near the upper chest.
- 04Lower the bar under control to full extension.
체크포인트
- -Elbows stay higher than the wrists throughout the pull.
- -The bar travels close to the torso.
- -The pull stops at shoulder height, not higher.
- -The torso stays upright without leaning back.
흔한 실수
- -Pulling above shoulder height and pinching the shoulders.
- -Using a grip so narrow the wrists bend sharply.
- -Heaving with the legs and lower back.
- -Letting the bar drift away from the body.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps.
- -A wider grip reduces shoulder impingement risk versus a narrow grip.
- -Progress load conservatively; stop any set that causes shoulder pinching.