라이브러리로시작 
끝 
운동 라이브러리
Side-To-Side Chin
A pull-up variation where you pull toward one hand then the other, shifting load onto each side and bridging toward one-arm pulling strength.
등맨몸Vertical pull
주동근
광배근
협응근
이두후면 삼각근코어전완 굴곡근
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Grip the bar overhand, slightly wider than shoulder width.
- 02Hang with straight arms and set the shoulder blades down.
- 03Brace the core so the legs stay quiet during the lateral pulls.
- 04Confirm you can do strict pull-ups for reps before loading one side.
수행
- 01Pull up and toward one hand, bringing the chin near that wrist.
- 02Lower under control back to the center dead hang.
- 03Pull up toward the other hand on the next rep.
- 04Alternate sides for the planned reps, keeping both sides even.
체크포인트
- -The working-side elbow drives hard while the other arm assists.
- -The chin travels toward the hand, not just over the middle of the bar.
- -Each rep returns to a controlled straight-arm hang.
- -Rep quality stays identical on both sides.
흔한 실수
- -Kipping sideways instead of pulling the body across.
- -Cutting depth and never returning to straight arms.
- -Letting the stronger side dominate every rep.
- -Attempting it before strict pull-ups are solid.
프로그래밍 노트
- -Use 3 to 4 sets of 3 to 6 reps per side after strict pull-up strength is established.
- -Treat it as a one-arm pull-up progression alongside archer pull-ups.
- -Keep total reps even per side; stop the set when the pull to either side degrades.