라이브러리로시작 
끝 
운동 라이브러리
Incline Dumbbell Row
A chest-supported row on an incline bench that isolates the mid-back and lats while eliminating lower-back fatigue and body english.
등덤벨Horizontal pull
주동근
광배근능형근
협응근
후면 삼각근승모근이두
장비
덤벨
패턴
Horizontal pull
준비 자세
- 01Set a bench to roughly 30 to 45 degrees.
- 02Lie prone with the chest on the pad and head above the top edge.
- 03Hold a dumbbell in each hand with a neutral grip, arms hanging straight down.
- 04Plant the feet on the floor or the bench supports for stability.
수행
- 01Row both dumbbells up toward the hips with the elbows tracking close to the body.
- 02Squeeze the shoulder blades together at the top.
- 03Pause briefly, then lower under control to a full stretch.
- 04Keep the chest pressed into the pad for every rep.
체크포인트
- -Chest never leaves the bench.
- -Elbows finish above the plane of the torso.
- -Shoulder blades fully protract at the bottom and retract at the top.
- -No jerking the dumbbells off the stretch.
흔한 실수
- -Pushing off the pad with the chest to cheat the row.
- -Flaring the elbows wide and turning it into a rear-delt raise.
- -Half reps that skip the bottom stretch.
- -Shrugging the shoulders toward the ears while rowing.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps for hypertrophy.
- -Excellent substitute for bent-over rows when the lower back is fatigued from squats or deadlifts.
- -Slow 2 to 3 second eccentrics increase the training effect at lighter loads.