라이브러리로시작 
끝 
운동 라이브러리
Bent-Over One-Arm Dumbbell Row
A unilateral hip-hinged dumbbell row that builds lat and mid-back strength one side at a time while training anti-rotation in the trunk.
등덤벨Horizontal pull
주동근
광배근
협응근
능형근후면 삼각근이두코어
장비
덤벨
패턴
Horizontal pull
준비 자세
- 01Hold a dumbbell in one hand and hinge the torso to roughly 30 to 45 degrees above horizontal.
- 02Brace the free hand on a bench, rack, or your thigh for support.
- 03Stagger or square the feet so you feel balanced.
- 04Let the dumbbell hang under the shoulder with the lat lightly loaded.
수행
- 01Row the dumbbell toward the hip with the elbow tracking close to the body.
- 02Drive the elbow back until it passes the ribs.
- 03Squeeze the shoulder blade toward the spine at the top.
- 04Lower under control to a full stretch, letting the blade protract slightly.
체크포인트
- -Torso stays square; hips and shoulders do not twist open.
- -The dumbbell finishes at the hip, not the armpit.
- -Full stretch and full contraction on every rep.
- -Back stays flat through the set.
흔한 실수
- -Rotating the torso to heave the weight up.
- -Rowing to the chest with a flared elbow.
- -Cutting range at the bottom.
- -Jerking from the hips instead of pulling with the back.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per side, weaker side first.
- -Match reps across sides rather than pushing the strong side further.
- -Heavier 6 to 8 rep sets work well because the support hand protects the lower back.