Reverse-Grip Pull-Up

준비 자세

1. 01Grip the bar underhand at about shoulder width.
2. 02Hang at full arm extension with the wrists straight.
3. 03Set a hollow body position with ribs down and legs together.
4. 04Depress the shoulder blades before starting the pull.

수행

1. 01Drive the elbows down and slightly back toward the ribs.
2. 02Pull until the chin clears the bar with the chest moving toward it.
3. 03Pause briefly at the top without curling into a crunch.
4. 04Lower under control back to a dead hang.

체크포인트

• -Full extension at the bottom of every rep.
• -Chest leads toward the bar rather than the chin poking over.
• -No leg swing or kip through the set.
• -Wrists stay neutral, not bent back under the bar.

흔한 실수

• -Half-repping the bottom and never straightening the arms.
• -Kipping to grind out extra reps.
• -Gripping too wide in supination, which stresses the elbows.
• -Craning the neck to fake bar clearance.