라이브러리로시작 
끝 
운동 라이브러리
Inverted Row with Straps
An inverted row on suspension straps whose free-moving handles add instability and allow a natural rotating grip.
등맨몸Horizontal pull
주동근
광배근능형근
협응근
이두후면 삼각근코어전완
장비
맨몸
패턴
Horizontal pull
준비 자세
- 01Anchor the straps overhead and set the handles around hip height.
- 02Grip the handles with a neutral grip and lean back to straight arms.
- 03Walk the feet forward until the body angle matches your strength.
- 04Form one rigid line from head to heels with shoulder blades set.
수행
- 01Brace the trunk and pull the chest toward the handles.
- 02Let the wrists rotate naturally from neutral toward supinated as you pull.
- 03Finish with the handles beside the lower chest and shoulder blades squeezed.
- 04Lower to straight arms under control without letting the straps wobble.
체크포인트
- -Straps stay tensioned and quiet through the whole rep.
- -Body pivots only at the heels, staying rigid everywhere else.
- -Shoulder blades retract before the elbows finish the pull.
- -Wrists stay straight inside the handles.
흔한 실수
- -Sagging at the hips as the set fatigues.
- -Letting the straps saw side to side.
- -Walking the feet to a body angle that is too easy to drive adaptation.
- -Shrugging into the neck at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps; progress by walking the feet farther under the anchor.
- -The rotating grip makes this a good option for lifters with cranky elbows or wrists.
- -Elevate the feet on a bench for a harder overload stimulus.