라이브러리로시작 
끝 
운동 라이브러리
Close-Grip Chin-Up
A chin-up with the hands set inside shoulder width, increasing biceps and lower-lat involvement through a long range of motion.
등맨몸Vertical pull
주동근
광배근이두
협응근
능형근하부 승모근전완코어
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Grip the bar underhand with hands 6 to 8 inches apart, inside shoulder width.
- 02Hang at full arm extension with the shoulders active, not slack.
- 03Brace the core and keep the legs still, crossed or straight.
- 04Set the shoulder blades down before the first pull.
수행
- 01Pull the chest toward the bar by driving the elbows down and back.
- 02Keep the elbows tracking in front of the body with the narrow grip.
- 03Finish with the chin clearly over the bar and chest near the hands.
- 04Lower under control to a full hang each rep.
체크포인트
- -Full extension at the bottom of every rep.
- -Chin clears the bar without craning the neck.
- -Body stays tight with no kip or swing.
- -Elbows finish tight in front of the ribs.
흔한 실수
- -Kipping or swinging the legs to get over the bar.
- -Stopping halfway down and shrinking the range of motion.
- -Letting the shoulders roll forward at the top.
- -Gripping so narrow the wrists hurt; keep a few inches between hands.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 10 reps; add weight once 10 clean reps are easy.
- -Regress with band assistance or slow negatives if full reps are not there yet.
- -Rotates well with wider pull-up grips across training blocks.