라이브러리로시작 
끝 
운동 라이브러리
Arnold Press
A seated or standing dumbbell press that rotates the palms during the ascent to load all three deltoid heads through a long range.
어깨덤벨Rotational overhead press
주동근
전면 삼각근
협응근
측면 삼각근상완삼두근상부 승모근
장비
덤벨
패턴
Rotational overhead press
준비 자세
- 01Sit on an upright bench holding two dumbbells.
- 02Curl the dumbbells to shoulder height, palms facing you.
- 03Keep elbows in front of the torso, feet planted.
- 04Brace the trunk and set the ribs down.
수행
- 01Press the dumbbells upward while rotating the palms forward.
- 02Finish overhead with arms extended and palms facing away.
- 03Reverse the rotation as you lower under control.
- 04Return to the start with palms facing you.
체크포인트
- -Rotation happens gradually through the press, not at the top.
- -Forearms stay vertical under the dumbbells throughout.
- -Lower back keeps contact with the bench pad.
- -Dumbbells finish stacked over the shoulders, biceps near ears.
흔한 실수
- -Flaring the elbows early and turning it into a normal press.
- -Arching the lower back to press heavier loads.
- -Cutting the bottom range where the rotation loads the front delt.
- -Rushing the descent instead of reversing the twist under control.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -Go lighter than a standard press; the rotation adds time under tension.
- -Progress by adding reps before load to protect the shoulders.