라이브러리로시작 
끝 
운동 라이브러리
Underhand Lat Pulldown
A supinated-grip pulldown that biases the lower lats and biceps, offering a longer pulling range and a natural stepping stone toward chin-ups.
등케이블Vertical pull
주동근
광배근
협응근
이두능형근후면 삼각근하부 승모근
장비
케이블
패턴
Vertical pull
준비 자세
- 01Attach a straight bar to the high pulley and set the thigh pad snug.
- 02Grip the bar underhand at roughly shoulder width.
- 03Sit tall with a slight backward lean from the hips.
- 04Start from a full hang with arms extended and shoulders reaching long.
수행
- 01Brace and pull the bar to the upper chest, driving the elbows down and back.
- 02Keep the chest up as the bar approaches the collarbones.
- 03Squeeze the lats and biceps hard at the bottom for a beat.
- 04Control the bar back up to a full overhead stretch.
체크포인트
- -Elbows finish tight to the ribs, not flared behind the body.
- -Wrists stay straight despite the supinated grip.
- -Torso lean stays constant across all reps.
- -Shoulder blades depress before the elbows bend on each rep.
흔한 실수
- -Turning the movement into a lean-back row for extra weight.
- -Curling with the arms first instead of initiating from the lats.
- -Gripping too wide, which strains the wrists in supination.
- -Releasing the eccentric and losing tension at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a vertical pull staple.
- -Slightly stronger line for most lifters than pronated pulldowns; expect a small load bump.
- -Program it to build toward bodyweight chin-ups.