라이브러리로시작 
끝 
운동 라이브러리
Chest-Supported Dumbbell Row
A dumbbell row performed prone on an incline bench, removing lower-back strain and momentum so the lats and mid-back do all the work.
등덤벨Horizontal pull
주동근
광배근능형근
협응근
중부 승모근후면 삼각근이두
장비
덤벨
패턴
Horizontal pull
준비 자세
- 01Set an incline bench to roughly 30 to 45 degrees.
- 02Lie prone with the chest on the pad and head just above the top edge.
- 03Hold a dumbbell in each hand with arms hanging straight down.
- 04Plant the feet on the floor or the bench supports for stability.
수행
- 01Row both dumbbells toward the lower ribs.
- 02Drive the elbows back at about 45 degrees from the torso.
- 03Squeeze the shoulder blades together at the top.
- 04Lower under control to a full stretch without dumping tension.
체크포인트
- -Chest stays pressed into the pad for every rep.
- -Shoulder blades protract fully at the bottom and retract at the top.
- -Elbow path is consistent, neither pinned to the ribs nor flared to 90 degrees.
- -Head stays neutral, not craned up.
흔한 실수
- -Pushing off the pad with the chest to heave the weights.
- -Shrugging the shoulders toward the ears at the top.
- -Cutting the bottom stretch short.
- -Choosing dumbbells so heavy the range of motion collapses.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps for hypertrophy work.
- -Excellent main row on days the lower back is fatigued from squats or deadlifts.
- -Slow 3 second eccentrics work well since stability is not the limiter.