라이브러리로시작 
끝 
운동 라이브러리
Bodyweight Squatting Row (With Towel)
A squatting bodyweight row using a towel looped around a door or post as the handle, adding a strong grip demand to a no-equipment mid-back pull.
등맨몸Horizontal pull
주동근
광배근능형근
협응근
전완이두후면 삼각근대퇴사두
장비
맨몸
패턴
Horizontal pull
준비 자세
- 01Loop a sturdy towel around a solid post or clamp it securely in a closed door.
- 02Grip one end of the towel in each hand with a neutral grip.
- 03Walk the feet in, sit back into a squat, and lean away until the arms are straight.
- 04Test the anchor with a hard tug before loading it fully.
수행
- 01Pull your chest toward your hands by driving the elbows back along the ribs.
- 02Squeeze the shoulder blades together at the top.
- 03Lower yourself back under control until the arms are extended.
- 04Keep the squat depth and body line constant throughout.
체크포인트
- -The grip on the towel stays crushing tight; slipping hands end the set.
- -Squat depth does not change to assist the pull.
- -Elbows track back close to the body with the neutral grip.
- -The anchor and towel stay silent and solid; any movement means re-set.
흔한 실수
- -Using a thin or worn towel that stretches or tears.
- -Standing up out of the squat during hard reps.
- -Letting the wrists bend as the grip fatigues.
- -Rushing reps and losing scapular control.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps; grip often fatigues before the back.
- -Move the feet closer to the anchor to make the row harder.
- -Good grip-plus-back economy work for travel or home sessions.