라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Bent Over Row
A hip-hinged two-dumbbell row that builds mid-back and lat thickness with a longer, freer range of motion than a barbell.
등덤벨Horizontal pull
주동근
광배근능형근
협응근
후면 삼각근승모근이두척추기립근
장비
덤벨
패턴
Horizontal pull
준비 자세
- 01Hold a dumbbell in each hand with a neutral or pronated grip.
- 02Hinge at the hips until the torso is roughly 30 to 45 degrees above horizontal.
- 03Keep a soft bend in the knees and a flat back.
- 04Let the dumbbells hang under the shoulders with the lats lightly engaged.
수행
- 01Brace the trunk and row both dumbbells toward the lower ribs.
- 02Drive the elbows back and slightly in rather than straight up.
- 03Squeeze the shoulder blades together at the top for a beat.
- 04Lower under control to a full stretch without letting the torso rise.
체크포인트
- -Torso angle stays fixed through the set.
- -Elbows finish past the ribs at the top.
- -Shoulders stay away from the ears.
- -No bouncing or heaving from the hips.
흔한 실수
- -Standing up taller each rep to shorten the range.
- -Rowing with the arms only and never retracting the shoulder blades.
- -Rounding the lower back in the hinge.
- -Cutting the eccentric short and dropping the dumbbells.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps for back hypertrophy.
- -Pair with a vertical pull like pulldowns for complete back coverage.
- -If the lower back fatigues first, switch to a chest-supported variation.