라이브러리로시작 
끝 
운동 라이브러리
Suspended Row
A bodyweight horizontal row on suspension straps that trains the mid back and lats with an easily scalable angle, great for rowing volume without equipment load.
등맨몸Horizontal pull
주동근
광배근능형근
협응근
이두후면 삼각근코어전완
장비
맨몸
패턴
Horizontal pull
준비 자세
- 01Anchor the suspension straps overhead and set the handles to mid-torso height.
- 02Grip the handles and walk the feet forward until your body is inclined.
- 03Form a straight line from head to heels with the core and glutes braced.
- 04Start with arms fully extended and shoulder blades reaching long.
수행
- 01Pull the chest to the handles by driving the elbows back along the ribs.
- 02Squeeze the shoulder blades together at the top.
- 03Lower under control until the arms are fully extended.
- 04Keep the plank line rigid through every rep.
체크포인트
- -Body moves as one rigid unit with no hip sag.
- -Shoulder blades retract fully at the top of each rep.
- -Wrists stay neutral and in line with the forearms.
- -The pull finishes with the handles at the lower chest.
흔한 실수
- -Letting the hips drop or pike out of the plank line.
- -Shrugging and pulling with the upper traps instead of the mid back.
- -Cutting range at the bottom and never reaching full extension.
- -Whipping momentum from the hips to start the pull.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps; walk the feet forward to make it harder.
- -Elevate the feet or slow the eccentric once bodyweight sets pass 15 reps.
- -A good pull-up regression and a solid superset partner for push-ups.