라이브러리로시작 
끝 
운동 라이브러리
One-Arm Towel Row
A single-arm bodyweight row using a towel anchored in a door or around a post, training the lats and grip anywhere without equipment.
등맨몸Horizontal pull
주동근
광배근능형근
협응근
이두전완후면 삼각근코어
장비
맨몸
패턴
Horizontal pull
준비 자세
- 01Anchor a sturdy towel securely in a closed door or around a solid post at chest height.
- 02Grip the towel end with one hand and step the feet toward the anchor.
- 03Lean back with a straight body until the working arm is fully extended.
- 04Brace the core and square the hips so the torso does not rotate at the start.
수행
- 01Row the chest toward the anchor by driving the elbow back past the ribs.
- 02Squeeze the working-side shoulder blade toward the spine at the top.
- 03Pause briefly, resisting the pull to twist open.
- 04Extend the arm under control back to the start.
체크포인트
- -Body stays in a rigid line from head to heels.
- -Hips and shoulders stay square despite the one-arm load.
- -The shoulder blade retracts rather than the shoulder rolling forward.
- -Grip on the towel stays crushed throughout the set.
흔한 실수
- -Letting the hips sag or twist toward the working side.
- -Jerking with the arm instead of pulling from the back.
- -Using an anchor that can slip under load.
- -Cutting range short and never reaching full arm extension.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps per arm; walk the feet closer to the anchor to add difficulty.
- -The towel grip taxes the forearms, so place it before dedicated grip work.
- -Slow 3-second eccentrics make it productive even for stronger lifters.