라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Reverse-Grip Incline Bench One-Arm Row
A single-arm chest-supported row with a supinated grip that biases the lower lats and biceps while the incline bench removes trunk demands.
등덤벨Horizontal pull
주동근
광배근
협응근
이두능형근후면 삼각근
장비
덤벨
패턴
Horizontal pull
준비 자세
- 01Set a bench to roughly 30 to 45 degrees and lie prone with the chest supported.
- 02Hold one dumbbell with a supinated grip, palm facing forward.
- 03Let the working arm hang straight down with a full scapular stretch.
- 04Rest the free hand on the bench for stability.
수행
- 01Row the dumbbell toward the hip with the elbow tight to the ribs.
- 02Keep the palm facing forward throughout the pull.
- 03Squeeze the shoulder blade back and down at the top.
- 04Lower slowly to a full stretch before the next rep.
체크포인트
- -Elbow tracks close to the body, driven toward the hip.
- -Chest stays on the pad with no twisting toward the working side.
- -Supinated grip is maintained; the wrist does not roll over.
- -Full stretch at the bottom of each rep.
흔한 실수
- -Rotating the torso off the pad to lift more weight.
- -Letting the grip drift back to neutral under fatigue.
- -Rowing to the shoulder instead of the hip.
- -Cutting the eccentric short.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per side, weaker side first.
- -The underhand grip loads the biceps; keep the pull smooth to protect them near failure.
- -Good lat-focused accessory after heavy vertical pulling.