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운동 라이브러리
Yates Row
An underhand barbell row from a more upright torso, popularized by Dorian Yates, allowing heavier loads with strong lat and lower-trap emphasis.
등바벨Horizontal pull
주동근
광배근
협응근
능형근이두척추기립근후면 삼각근
장비
바벨
패턴
Horizontal pull
준비 자세
- 01Take a supinated grip on the bar at about shoulder width.
- 02Deadlift the bar to standing, then hinge to roughly 70 degrees from horizontal, more upright than a standard row.
- 03Soften the knees and set a neutral, braced spine.
- 04Let the bar hang at mid-thigh with the lats loaded.
수행
- 01Pull the bar into the lower abdomen, dragging it close along the thighs.
- 02Drive the elbows back past the torso and squeeze the shoulder blades.
- 03Pause briefly with the bar touching the body.
- 04Lower under control to straight arms without losing the hinge angle.
체크포인트
- -Torso angle stays near 70 degrees; this is intentionally more upright than a bent-over row.
- -The bar path hugs the thighs on every rep.
- -Elbows stay tight to the sides with the underhand grip.
- -Lower back holds neutral even on the heaviest sets.
흔한 실수
- -Standing up almost vertical and turning the row into a shrug.
- -Using so much body English that the hips do the pulling.
- -Letting the underhand grip pull the elbows into a curl.
- -Overextending the wrists and straining the biceps tendon at heavy loads.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps; the upright angle tolerates heavier loads than a strict bent-over row.
- -Use straps on top sets so grip and biceps strain do not limit back loading.
- -Slot it as the main horizontal pull, with strict Pendlay rows in alternate blocks.