라이브러리로시작 
끝 
운동 라이브러리
Rocky Pull-Up Pulldown
A wide-grip pull-up alternating reps to the front and behind the neck, adding variety and time under tension for the lats and upper back in one continuous set.
등맨몸Vertical pull
주동근
광배근
협응근
능형근후면 삼각근이두중부 승모근
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Grip the bar overhand, moderately wider than shoulder width.
- 02Hang at full extension with shoulder blades set down.
- 03Confirm comfortable behind-neck mobility before using this variation.
- 04Brace the core to keep the body quiet between rep styles.
수행
- 01Pull up bringing the chin over the bar in front.
- 02Lower to a full hang under control.
- 03Pull up again, this time guiding the head forward so the bar lands behind the neck.
- 04Keep alternating front and rear reps for the length of the set.
체크포인트
- -Every rep returns to a full dead hang before switching target.
- -The behind-neck reps use a gentle head glide, not a hard crane.
- -Shoulder blades stay depressed on both rep styles.
- -Rep tempo stays even; the rear reps do not get rushed.
흔한 실수
- -Using this variation without the shoulder mobility for behind-neck pulling.
- -Shortening range on the rear reps to keep the count going.
- -Swinging between front and rear reps for momentum.
- -Taking a grip so wide that the rear position becomes a joint grind.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 12 total alternating reps as a pull-up accessory.
- -Requires solid strict pull-up capacity first; 8 plus front reps is a fair prerequisite.
- -Skip the rear reps and do standard wide-grip pull-ups if any shoulder pinch appears.