라이브러리로시작 
끝 
운동 라이브러리
Rear Pull-Up
A wide-grip pull-up performed by pulling the bar behind the neck, biasing the upper lats and rear delts for lifters with excellent shoulder mobility.
등맨몸Vertical pull
주동근
광배근
협응근
후면 삼각근능형근이두중부 승모근
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Grip the bar overhand, moderately wider than shoulder width.
- 02Hang with arms extended and tuck the chin slightly forward.
- 03Depress the shoulder blades and set a tall, slightly forward-leaning head position.
- 04Confirm pain-free external rotation range before loading this pattern.
수행
- 01Pull up while guiding the head slightly forward of the bar.
- 02Continue until the bar is behind the neck at roughly the base of the skull.
- 03Pause briefly without slamming the neck forward.
- 04Lower under full control back to a dead hang.
체크포인트
- -The head moves forward just enough to clear the bar, no aggressive craning.
- -Shoulder blades stay depressed and retracting through the top half.
- -No pinching or pain in the front of the shoulders at any point.
- -The descent is as controlled as the pull.
흔한 실수
- -Forcing the behind-neck position without the shoulder mobility for it.
- -Craning the neck hard forward to reach the bar.
- -Using a kip that whips the shoulders at end range.
- -Taking an extreme wide grip that shortens range and stresses the joints.
프로그래밍 노트
- -Use 3 to 4 sets of 5 to 8 strict reps as an accessory, never a max-effort lift.
- -If mobility is questionable, standard wide-grip pull-ups deliver most of the same stimulus.
- -Keep the load at bodyweight until every rep is smooth and symptom free.