라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Reverse-Grip Row
A standing bent-over dumbbell row with an underhand grip that emphasizes the lower lats and biceps through a hip hinge.
등덤벨Horizontal pull
주동근
광배근
협응근
이두능형근척추기립근
장비
덤벨
패턴
Horizontal pull
준비 자세
- 01Hold a dumbbell in each hand with palms facing forward.
- 02Hinge at the hips to roughly 30 to 45 degrees above horizontal with a flat back.
- 03Keep a soft bend in the knees.
- 04Let the dumbbells hang in front of the thighs with the lats engaged.
수행
- 01Brace the trunk and row the dumbbells toward the hips.
- 02Keep the elbows tight to the ribs and the palms facing forward.
- 03Squeeze the shoulder blades together at the top.
- 04Lower under control to the full hang without standing up.
체크포인트
- -Torso angle stays fixed through the set.
- -Elbows drive back past the ribs, not out to the sides.
- -Grip stays supinated from bottom to top.
- -Lower back stays flat, never rounded.
흔한 실수
- -Standing taller each rep to make the row easier.
- -Letting the wrists roll to neutral under fatigue.
- -Heaving with the hips instead of pulling with the back.
- -Rowing to the chest instead of the hips.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with light to moderate dumbbells.
- -The underhand grip makes it a good bridge toward underhand barbell rows.
- -Superset with a hip hinge like Romanian deadlifts for an efficient posterior-chain pairing.