라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Reverse-Grip Incline Bench Two-Arm Row
A two-dumbbell chest-supported row with a supinated grip that hits the lower lats and biceps with strict, lower-back-friendly mechanics.
등덤벨Horizontal pull
주동근
광배근
협응근
이두능형근승모근
장비
덤벨
패턴
Horizontal pull
준비 자세
- 01Set a bench to roughly 30 to 45 degrees and lie prone with the chest on the pad.
- 02Hold a dumbbell in each hand with palms facing forward.
- 03Let both arms hang straight down into a full stretch.
- 04Plant the feet for stability and set the neck neutral.
수행
- 01Row both dumbbells toward the hips with the elbows tight to the ribs.
- 02Keep the palms supinated through the whole pull.
- 03Squeeze the shoulder blades back and down at the top.
- 04Lower under control to the full hang.
체크포인트
- -Elbows drive toward the hips, not out to the sides.
- -Chest stays pressed into the pad.
- -Grip stays supinated from stretch to squeeze.
- -Both arms move together at the same tempo.
흔한 실수
- -Pushing the chest off the pad to cheat.
- -Letting the elbows flare and shifting work to the rear delts.
- -Rolling the wrists back to neutral under load.
- -Bouncing out of the bottom stretch.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps for lat and mid-back hypertrophy.
- -A strong substitute for underhand barbell rows when the lower back needs a break.
- -Slow eccentrics of 2 to 3 seconds make lighter dumbbells effective.