라이브러리로시작 
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운동 라이브러리
Bodyweight Standing Row (With Towel)
A two-arm standing bodyweight row pulled through a towel looped around an anchor, combining mid-back work with a serious grip challenge.
등맨몸Horizontal pull
주동근
광배근능형근
협응근
전완 굴곡근이두후면 삼각근코어
장비
맨몸
패턴
Horizontal pull
준비 자세
- 01Loop a sturdy towel around a secure pole or pair of door handles at chest height.
- 02Grip one end of the towel in each hand and pull it taut.
- 03Walk the feet toward the anchor and lean back with straight arms.
- 04Brace the trunk into a straight head-to-heel line.
수행
- 01Pull the chest toward the anchor by driving both elbows back along the ribs.
- 02Squeeze the towel hard to keep the hands from sliding.
- 03Retract the shoulder blades fully at the top.
- 04Lower under control to full arm extension.
체크포인트
- -Towel stays taut and level between the hands.
- -Grip position on the towel does not creep between reps.
- -Body stays rigid with no hip sag.
- -Elbows finish behind the torso at the top of each rep.
흔한 실수
- -Anchoring the towel on something that can swing open or slip.
- -Letting the hands slide down the towel as the set fatigues.
- -Piking at the hips to make the pull shorter.
- -Flaring the elbows wide and turning the row into a shrug.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps; grip endurance often decides the set length.
- -Useful when no bar or rings are available, and as direct grip work for pulling lifts.
- -Step the feet closer to the anchor to progress instead of adding reps forever.