라이브러리로시작 
끝 
운동 라이브러리
T-Bar Row
A bent-over landmine row that builds mid-back thickness and lats with a stable, easy-to-load bar path.
등머신Horizontal pull
주동근
광배근능형근중부 승모근
협응근
후면 삼각근이두척추기립근전완
장비
머신
패턴
Horizontal pull
준비 자세
- 01Straddle the bar and attach a close-grip handle under the loaded end.
- 02Hinge to roughly a 45 degree torso angle with the back set.
- 03Brace the core and pull the shoulders down.
- 04Let the arms hang straight with the plates just off the floor.
수행
- 01Pull the handle toward the chest and upper abdomen.
- 02Drive the elbows back without shrugging the shoulders.
- 03Squeeze the shoulder blades together at the top.
- 04Lower under control until the arms are fully extended.
체크포인트
- -Torso angle stays fixed near 45 degrees.
- -Elbows track back rather than flaring wide.
- -The back, not the hips, finishes the pull.
- -Arms reach full extension at the bottom.
흔한 실수
- -Using leg drive and standing up to heave the weight.
- -Rounding the lower back under load.
- -Cutting the range short at the bottom.
- -Pulling too high toward the neck and over-flaring the elbows.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -Straps help when the back is the target and grip fails first.
- -A chest-supported row is an option when hinge fatigue limits the load.