라이브러리로시작 
끝 
운동 라이브러리
EZ Bar Reverse-Grip Bent Over Row
A bent-over row with an underhand grip on an EZ bar, biasing the lats and biceps while the angled grip reduces wrist strain.
등바벨Horizontal pull
주동근
광배근
협응근
이두능형근후면 삼각근척추기립근
장비
바벨
패턴
Horizontal pull
준비 자세
- 01Grip the EZ bar underhand on the angled sections, about shoulder width.
- 02Hinge at the hips to roughly 45 degrees with knees softly bent.
- 03Let the bar hang at arm's length below the shoulders.
- 04Set a flat back and brace before the first pull.
수행
- 01Pull the bar to the lower abdomen, elbows tracking close to the ribs.
- 02Squeeze the shoulder blades together at the top.
- 03Lower the bar under control to full arm extension.
- 04Hold the hip hinge angle constant for every rep.
체크포인트
- -Torso angle does not rise as the set gets hard.
- -The bar touches the lower abdomen, not the chest.
- -Elbows stay tucked, driven by the lats.
- -Wrists stay neutral on the angled grip.
흔한 실수
- -Heaving with the hips to move the bar.
- -Curling the bar up with the arms instead of rowing with the back.
- -Rounding the lower back at the bottom.
- -Cutting the range short at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps as a primary row.
- -Rotate it with overhand barbell rows across training blocks.
- -Reset the hinge between reps if the torso starts creeping upright.