라이브러리로시작 
끝 
운동 라이브러리
Biceps Pull-Up
A shoulder-width underhand pull-up performed to emphasize the biceps as much as the lats, trading some back load for arm work.
팔맨몸Vertical pull
주동근
상완이두근광배근
협응근
상완근완요골근코어
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Grip the bar underhand at roughly shoulder width.
- 02Hang with arms fully extended and legs quiet.
- 03Engage the shoulders lightly out of a fully passive hang.
- 04Brace the trunk to keep the body from swinging.
수행
- 01Pull upward by bending the elbows hard, thinking of curling yourself to the bar.
- 02Bring the chin over the bar with the chest close to it.
- 03Squeeze at the top for a beat.
- 04Lower slowly to full extension before the next rep.
체크포인트
- -Elbows fully extend at the bottom of each rep.
- -Body stays vertical with minimal swing.
- -The pull feels driven by the arms as much as the back.
- -Chin clears the bar on every counted rep.
흔한 실수
- -Kipping or kicking to finish reps.
- -Stopping short of full extension at the bottom.
- -Letting the shoulders shrug up at the top.
- -Using a grip so wide it becomes a standard chin-up for the back.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 10 reps as upper-body pulling volume.
- -Slow 3 second eccentrics increase the biceps stimulus at bodyweight.
- -Add external load once strict sets of 10 are comfortable.