라이브러리로시작 
끝 
운동 라이브러리
Biceps Narrow Pull-Ups
A close-grip underhand pull-up that maximizes elbow flexion demand, making it one of the strongest bodyweight biceps builders.
팔맨몸Vertical pull
주동근
상완이두근광배근
협응근
상완근완요골근후면 삼각근코어
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Grip the bar underhand with hands 6 inches apart or closer.
- 02Hang with arms fully extended and shoulders lightly engaged.
- 03Cross the ankles or keep the legs quiet in front of the body.
- 04Set the ribs down and brace before the first pull.
수행
- 01Pull the chin over the bar by driving the elbows down and back.
- 02Keep the hands close and let the elbows travel in front of the torso.
- 03Pause briefly at the top with the biceps fully shortened.
- 04Lower under control to a full dead hang.
체크포인트
- -Chin clears the bar without craning the neck.
- -Full elbow extension at the bottom of every rep.
- -No kipping or leg swing.
- -Shoulders stay away from the ears at the top.
흔한 실수
- -Cutting the bottom range and never reaching a dead hang.
- -Swinging the hips to generate momentum.
- -Gripping so narrow the wrists complain; small adjustments are fine.
- -Racing the eccentric and dropping into the hang.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 10 strict reps.
- -Add weight with a belt once 10 clean reps are easy.
- -Slow eccentrics or band assistance make it accessible while building strength.