라이브러리로시작 
끝 
운동 라이브러리
Archer Pull Up
An advanced pull-up variation where one arm does most of the work while the other stays extended along the bar, building unilateral pulling strength toward a one-arm pull-up.
등맨몸Vertical pull
주동근
광배근
협응근
이두후면 삼각근전완코어
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Grip a pull-up bar with a very wide overhand grip.
- 02Hang with arms straight and shoulder blades engaged, not fully slack.
- 03Brace the core and set the legs still to prevent swinging.
- 04Decide which side pulls first and shift focus toward that hand.
수행
- 01Pull your chin toward one hand while the opposite arm straightens along the bar.
- 02Finish with the working-side hand at the chest and the other arm nearly locked out.
- 03Lower under control back to a symmetric dead hang.
- 04Alternate sides or complete all reps on one side before switching.
체크포인트
- -The straight arm stays extended and pushes down on the bar, it does not just hang.
- -Chin travels toward the working hand, not straight up the middle.
- -No kipping or leg drive on the way up.
- -Both sides get equal reps and equal range.
흔한 실수
- -Bending the assist arm and turning it into a wide pull-up.
- -Swinging the hips to generate momentum.
- -Only training the stronger side through full range.
- -Using a grip too narrow to allow the straight-arm position.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps per side; quality over volume.
- -Progress from wide-grip pull-ups and side-to-side chins before attempting these.
- -Treat as a skill-strength lift early in the session while fresh.