라이브러리로시작 
끝 
운동 라이브러리
One-Arm Band Twisting Seated Row
A single-arm band row with trunk rotation that trains the lats and mid-back while adding a controlled anti-rotation-to-rotation demand for the core.
등밴드Horizontal pull with rotation
주동근
광배근능형근
협응근
복사근후면 삼각근이두중부 승모근
장비
밴드
패턴
Horizontal pull with rotation
준비 자세
- 01Anchor the band at chest height or loop it around your feet while seated on the floor with legs extended.
- 02Sit tall facing the anchor and grab the band with one hand, palm facing in.
- 03Start with the working arm extended and the torso rotated slightly toward the anchor.
- 04Set the free hand on your hip or thigh and brace the trunk.
수행
- 01Pull the band toward your lower ribs while rotating the torso away from the anchor.
- 02Drive the elbow back close to the body and squeeze the shoulder blade at the end.
- 03Reverse the motion, letting the arm extend and the torso rotate back under control.
- 04Complete all reps on one side before switching arms.
체크포인트
- -Rotation comes from the mid-back and trunk, not from collapsing the shoulder.
- -The band stays under tension through the full range of motion.
- -The spine stays tall; you rotate, not slump.
- -The elbow finishes close to the ribs, not flared high.
흔한 실수
- -Yanking the band with momentum instead of pulling smoothly.
- -Letting the shoulder roll forward at the stretched position.
- -Rotating from the lower back instead of the thoracic spine.
- -Using a band so light there is no tension at the start.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps per side as an accessory pull.
- -Match reps and band tension on both sides to keep development even.
- -Slow the return phase to 2 to 3 seconds to compensate for the band's light early-range load.