라이브러리로시작 
끝 
운동 라이브러리
Bodyweight Standing Row
A standing two-arm bodyweight row against a fixed anchor that builds horizontal pulling strength anywhere, scaled purely by lean angle.
등맨몸Horizontal pull
주동근
광배근능형근
협응근
이두후면 삼각근중부 승모근코어
장비
맨몸
패턴
Horizontal pull
준비 자세
- 01Grip a fixed anchor such as a doorframe, railing, or post with both hands at chest height.
- 02Walk the feet forward and lean back until the arms are straight and supporting the body.
- 03Set a straight line from head to heels.
- 04Brace the trunk and squeeze the glutes.
수행
- 01Pull the chest toward the hands by driving both elbows back.
- 02Keep the body rigid so only the arms and shoulder blades move.
- 03Pause with the shoulder blades squeezed together at the top.
- 04Extend the arms under control back to the start.
체크포인트
- -Body moves as one rigid unit, not in segments.
- -Shoulder blades protract fully at the bottom and retract fully at the top.
- -Wrists stay neutral and in line with the forearms.
- -Heels stay planted as the pivot point.
흔한 실수
- -Standing too upright, which removes almost all resistance.
- -Leading with the chin instead of the chest.
- -Letting the hips break the plank line to cheat the rep.
- -Rushing the eccentric and dropping into the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 reps; steepen the lean angle before adding sets.
- -A reliable horizontal pull for travel or home sessions with no equipment.
- -Pair with push-ups in alternating sets for a balanced no-equipment upper-body session.