라이브러리로시작 
끝 
운동 라이브러리
Pull Up (Neutral Grip)
A pull-up on parallel handles with palms facing each other, blending lat and brachialis loading while keeping the shoulders and elbows in their most comfortable pulling position.
등맨몸Vertical pull
주동근
광배근
협응근
상완근이두능형근전완
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Grip the parallel neutral handles with palms facing each other.
- 02Hang with arms fully extended and shoulder blades reaching up.
- 03Set a hollow body position with ribs down and glutes squeezed.
- 04Depress the shoulder blades to load the lats before pulling.
수행
- 01Drive the elbows down toward the ribs to start the pull.
- 02Pull until the chin clears the level of the hands.
- 03Keep the chest up and avoid curling into a ball at the top.
- 04Lower under control to a full hang with straight arms.
체크포인트
- -Every rep starts and ends at full arm extension.
- -Shoulder blades depress before the elbows bend.
- -Legs stay quiet with no kip or swing.
- -Elbows track down and slightly forward along the neutral handles.
흔한 실수
- -Cutting the bottom range and never returning to a dead hang.
- -Kicking or swinging the legs to gain momentum.
- -Pulling the chin up by craning the neck instead of finishing the pull.
- -Racing the descent instead of controlling the eccentric.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 10 strict reps; add weight once 10 clean reps are easy.
- -Good default pull-up variation for lifters with cranky shoulders or elbows.
- -Assisted variations or band assistance build volume when strict reps are limited.