Bodyweight Standing Close-Grip Row

준비 자세

1. 01Grip a fixed anchor point, doorframe edge, or vertical post with both hands close together at chest height.
2. 02Walk the feet toward the anchor until leaning back with arms straight.
3. 03Set the body in a straight line from head to heels.
4. 04Brace the trunk and squeeze the glutes before the first rep.

수행

1. 01Pull the chest toward the hands by driving the elbows back along the ribs.
2. 02Keep the elbows tucked close to the torso throughout the pull.
3. 03Squeeze the shoulder blades together at the top for a full second.
4. 04Lower under control back to straight arms without letting the hips sag.

체크포인트

• -Body stays rigid like a plank from head to heels.
• -Elbows track tight to the ribs, not flared.
• -Shoulder blades retract fully at the top of each rep.
• -Arms reach full extension at the bottom without shoulders rolling forward.

흔한 실수

• -Bending at the hips to shorten the range of motion.
• -Yanking with the arms instead of leading with the shoulder blades.
• -Cutting the rep short before the chest reaches the hands.
• -Letting the head poke forward at the top.