A single-arm bodyweight row from a standing lean-back position with the hand close to the midline, training each side of the back and grip independently with no equipment.
등맨몸Horizontal pull
시작
끝
주동근
광배근
협응근
이두복사근후면 삼각근전완
장비
맨몸
패턴
Horizontal pull
준비 자세
01Grip a sturdy vertical anchor such as a doorframe or post with one hand at chest height, close to your midline.
02Place the feet near the base of the anchor, hip width apart.
03Lean back until the working arm is fully extended and holds your weight.
04Square the hips and shoulders toward the anchor and brace the trunk.
수행
01Pull your chest toward your hand by driving the elbow back along the ribs.
02Keep the body in one rigid line as it rises toward the anchor.
03Lower back under control to a straight arm.
04Complete all reps, then switch hands.
체크포인트
-The torso does not rotate open during the pull.
-The elbow stays close to the body, matching the close-grip intent.
-The body moves as one plank from ankles to shoulders.
-The shoulder stays packed rather than shrugging toward the ear.
흔한 실수
-Twisting the trunk to shorten the pull.
-Bending at the hips instead of holding a straight body line.
-Placing the feet too far forward and making the rep trivially easy.
-Letting the shoulder roll forward in the extended position.
프로그래밍 노트
-Use 2 to 4 sets of 8 to 12 reps per arm; steepen the lean to add difficulty.
-Start each set on the weaker arm and match reps on the stronger side.
-Progress to feet-elevated or towel single-arm rows once 12 strict reps are easy.
