라이브러리로시작 
끝 
운동 라이브러리
Barbell Reverse-Grip Bent Over Row
A bent-over barbell row with an underhand grip, shifting emphasis to the lower lats and biceps.
등바벨Horizontal pull
주동근
광배근
협응근
상완이두근능형근척추기립근
장비
바벨
패턴
Horizontal pull
준비 자세
- 01Grip the bar underhand at shoulder width.
- 02Hinge the hips back to about 45 degrees.
- 03Let the bar hang at arm's length below the shoulders.
- 04Brace the trunk and flatten the back.
수행
- 01Pull the bar to the lower abdomen.
- 02Drive the elbows back along the ribs.
- 03Squeeze the lats at the top of the pull.
- 04Lower under control to full arm extension.
체크포인트
- -The torso angle stays fixed through the set.
- -The bar touches between the navel and hips.
- -Elbows stay tight to the body, not flared.
- -Wrists stay straight in the underhand grip.
흔한 실수
- -Heaving the torso upright to lift the bar.
- -Curling the bar with the arms instead of rowing.
- -Rounding the lower back in the hinge.
- -Cutting the lowering phase short.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -The underhand grip lets the elbows tuck; pull to the lower abdomen.
- -Progress load slowly; grip and biceps tension limit heavy singles here.