라이브러리로시작 
끝 
운동 라이브러리
Bodyweight Standing One-Arm Row (With Towel)
A single-arm bodyweight row using a towel wrapped around a fixed anchor, adding a strong grip and forearm demand to the unilateral pull.
등맨몸Unilateral horizontal pull
주동근
광배근능형근
협응근
전완 굴곡근이두후면 삼각근코어
장비
맨몸
패턴
Unilateral horizontal pull
준비 자세
- 01Loop a sturdy towel around a pole, door handle pair, or other secure anchor at chest height.
- 02Grip both ends of the towel in one hand and pull it taut.
- 03Walk the feet toward the anchor and lean back with the working arm straight.
- 04Square the shoulders and hips and brace the trunk.
수행
- 01Pull the body toward the anchor by driving the elbow back past the ribs.
- 02Crush the towel ends together to keep the grip locked through the rep.
- 03Squeeze the shoulder blade back at the top of the pull.
- 04Lower under control until the arm is fully extended.
체크포인트
- -Towel stays taut for the entire set.
- -Hips and shoulders stay square with no twisting.
- -Grip does not slide down the towel between reps.
- -Body holds a straight line from head to heels.
흔한 실수
- -Using a thin or slick towel that forces grip failure before the back works.
- -Letting the torso rotate open at the top of the pull.
- -Bending at the hips instead of keeping a plank line.
- -Jerking off the bottom instead of pulling smoothly.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per arm; the grip is often the limiter, so stop before the hand fails.
- -Doubles as grip training for climbers and deadlifters when done for higher-rep sets.
- -Move the feet closer to the anchor to progress load without changing equipment.