라이브러리로시작 
끝 
운동 라이브러리
Bodyweight Standing One-Arm Row
A unilateral standing bodyweight row against a fixed anchor that trains each side of the back independently and challenges anti-rotation control.
등맨몸Unilateral horizontal pull
주동근
광배근능형근
협응근
이두후면 삼각근복사근코어
장비
맨몸
패턴
Unilateral horizontal pull
준비 자세
- 01Grip a sturdy vertical post or doorframe with one hand at chest height.
- 02Walk the feet toward the anchor and lean back until the working arm is straight.
- 03Square the shoulders and hips toward the anchor.
- 04Brace the trunk to resist twisting before pulling.
수행
- 01Pull the chest toward the anchor by driving the working elbow back along the ribs.
- 02Keep the hips and shoulders square as the body rises.
- 03Squeeze the shoulder blade back fully at the top.
- 04Lower under control to a straight arm without rotating open.
체크포인트
- -Torso stays square to the anchor with no twisting.
- -Elbow stays close to the body through the pull.
- -Body remains a straight line from head to heels.
- -The rep finishes with a full scapular retraction, not just elbow bend.
흔한 실수
- -Rotating the torso open to make the pull easier.
- -Sagging at the hips during the lowering phase.
- -Using a shallow lean that removes most of the load.
- -Shrugging the working shoulder toward the ear.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per arm, starting with the weaker side.
- -Increase difficulty by stepping the feet closer to the anchor rather than speeding up reps.
- -Good accessory for fixing left-right pulling imbalances without equipment.