라이브러리로시작 
끝 
운동 라이브러리
One-Arm Barbell Bent Over Row
A unilateral barbell row from a hinge position that trains each side of the lats and mid-back independently while challenging grip and anti-rotation strength.
등바벨Horizontal pull
주동근
광배근
협응근
능형근복사근후면 삼각근전완
장비
바벨
패턴
Horizontal pull
준비 자세
- 01Stand beside or over a barbell and grip it at the center with one hand.
- 02Hinge at the hips to roughly 30 to 45 degrees with a flat back.
- 03Rest the free hand on a bench or your thigh for support.
- 04Balance the bar before the first rep; a centered grip keeps it level.
수행
- 01Pull the bar up toward the hip on the working side.
- 02Drive the elbow back close to the body and squeeze the shoulder blade.
- 03Lower the bar under control to a full arm hang.
- 04Keep the hips and shoulders square to the floor; finish the set, then switch sides.
체크포인트
- -The torso does not rotate open as the bar rises.
- -The bar stays level; a tilting bar means the grip is off-center.
- -The spine stays neutral through the hinge.
- -The elbow tracks toward the hip, not out to the side.
흔한 실수
- -Twisting the trunk to heave the bar up.
- -Gripping off-center so the bar seesaws.
- -Standing too upright and shortening the range.
- -Letting the shoulder dump forward at the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per side.
- -Start with the weaker side and match its reps on the strong side.
- -The balance demand limits loading; use dumbbell rows when chasing pure load.