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운동 라이브러리
Barbell Reverse-Grip Incline Bench Row
A chest-supported row with an underhand grip that biases the lower lats and biceps while the incline bench eliminates lower-back fatigue.
등바벨Horizontal pull
주동근
광배근
협응근
이두능형근하부 승모근
장비
바벨
패턴
Horizontal pull
준비 자세
- 01Set an incline bench to roughly 30 to 45 degrees.
- 02Lie chest-down with the barbell beneath the bench.
- 03Grip the bar underhand, palms facing forward, about shoulder width apart.
- 04Plant the feet and press the chest into the pad.
수행
- 01Pull the bar up toward the lower edge of the bench, elbows tracking close to the ribs.
- 02Squeeze the shoulder blades down and together at the top.
- 03Lower the bar under control to a full hang.
- 04Keep the chest on the pad for every rep.
체크포인트
- -Elbows stay tight to the torso, which the underhand grip encourages.
- -The chest never leaves the pad.
- -Wrists stay straight, not curled toward the forearms.
- -The pull finishes with the shoulder blades depressed, not shrugged.
흔한 실수
- -Curling the bar with the wrists and biceps instead of rowing with the elbows.
- -Lifting the torso off the pad to gain momentum.
- -Flaring the elbows, which throws away the underhand grip's lat bias.
- -Cutting the stretch at the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a lat-focused row variation.
- -Rotate with the overhand incline row to cover both elbow paths.
- -Reduce the load if wrist position breaks down; the underhand grip is less forgiving.