라이브러리로시작 
끝 
운동 라이브러리
Inverted Row
A bodyweight horizontal pull under a fixed bar that builds mid-back and lat strength with easily scalable difficulty.
등맨몸Horizontal pull
주동근
광배근능형근
협응근
이두후면 삼각근중부 승모근코어
장비
맨몸
패턴
Horizontal pull
준비 자세
- 01Set a bar in a rack at roughly hip height.
- 02Lie under the bar and grip it slightly wider than shoulder width.
- 03Walk the feet out until the body forms a straight line from head to heels.
- 04Set the shoulder blades down and back before the first pull.
수행
- 01Brace the trunk and squeeze the glutes to lock the body rigid.
- 02Pull the chest toward the bar by driving the elbows down and back.
- 03Touch or nearly touch the bar at the lower chest.
- 04Lower back to straight arms under control without letting the hips sag.
체크포인트
- -Body stays in one rigid line throughout the rep.
- -Shoulder blades retract at the top instead of shrugging up.
- -Elbows track roughly 45 degrees from the torso.
- -Full elbow extension at the bottom of every rep.
흔한 실수
- -Letting the hips sag or pike to shorten the pull.
- -Cutting range short of chest-to-bar.
- -Yanking with the arms instead of leading with the shoulder blades.
- -Craning the chin toward the bar to fake range.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps as a pull-up progression or rowing accessory.
- -Lower the bar or elevate the feet to increase difficulty; raise the bar to regress.
- -Slow 2 to 3 second negatives are useful when reps come easily.