라이브러리로시작 
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운동 라이브러리
Standing Barbell Front Raise Over Head
A straight-arm barbell front raise continued all the way overhead, training the anterior deltoids through their full flexion range with light load.
어깨바벨Shoulder flexion
주동근
전면 삼각근
협응근
측면 삼각근상부 승모근전거근코어
장비
바벨
패턴
Shoulder flexion
준비 자세
- 01Hold a light barbell with a shoulder-width overhand grip.
- 02Stand tall with the bar resting against the thighs.
- 03Set a soft bend in the elbows that will stay fixed.
- 04Brace the trunk so the ribs stay down through the long lever.
수행
- 01Raise the bar in a wide arc from the thighs to shoulder height.
- 02Continue past the face until the bar is directly overhead.
- 03Pause briefly with the bar stacked over the shoulders.
- 04Lower along the same arc under control back to the thighs.
체크포인트
- -Arms stay near straight for the entire arc.
- -The bar finishes over the shoulders, not out in front of the head.
- -The low back does not arch to finish the overhead portion.
- -The descent takes at least as long as the raise.
흔한 실수
- -Loading too heavy; this long lever needs a fraction of pressing weight.
- -Swinging the hips to launch the bar off the thighs.
- -Bending the elbows near the top, turning it into a press.
- -Dropping the bar quickly through the strongest range.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with an empty or lightly loaded bar.
- -Program it as accessory work after pressing, not as a main lift.
- -Stop the arc at shoulder height if overhead range is limited, and build up gradually.