라이브러리로시작 
끝 
운동 라이브러리
Band Front Lateral Raise
A band raise performed in the plane between a front raise and a lateral raise, hitting the anterior and lateral deltoids with smooth accommodating resistance.
어깨밴드Shoulder raise
주동근
측면 삼각근전면 삼각근
협응근
상부 승모근전거근
장비
밴드
패턴
Shoulder raise
준비 자세
- 01Stand on the middle of the band with feet hip width apart.
- 02Hold one handle or end of the band in each hand at your sides.
- 03Angle your arms roughly 30 to 45 degrees forward of your torso, in the scapular plane.
- 04Set a tall posture with ribs down and a light brace.
수행
- 01Raise both arms diagonally forward and out to shoulder height.
- 02Keep a soft bend in the elbows and lead with the knuckles.
- 03Pause briefly at the top where band tension is highest.
- 04Lower under control, resisting the band on the way down.
체크포인트
- -Arms travel in the same diagonal plane every rep.
- -Hands stop at shoulder height, not above.
- -Torso stays still with no backward lean.
- -Band tension is never released suddenly at the bottom.
흔한 실수
- -Shrugging the traps to get the band higher.
- -Swinging the torso to start the raise.
- -Letting the band snap the arms back down.
- -Standing with too much slack so the bottom half of the rep has no tension.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps as a delt accessory or warm-up.
- -Shorten your grip on the band to add resistance rather than speeding up reps.
- -Works well as a finisher after pressing since band tension peaks at the top.