라이브러리로시작 
끝 
운동 라이브러리
Cable Lateral Raise
A single-arm isolation lift that keeps constant tension on the side delt through the whole abduction arc, especially at the bottom.
어깨케이블Shoulder abduction
주동근
측면 삼각근
협응근
상부 승모근극상근
장비
케이블
패턴
Shoulder abduction
준비 자세
- 01Stand side-on to a low pulley set near the floor.
- 02Hold the handle in the outside hand across the front of the body.
- 03Soften the elbow and keep the wrist neutral.
- 04Brace and start with the shoulder relaxed, not shrugged.
수행
- 01Raise the arm out to the side away from the body.
- 02Stop around shoulder height with the elbow leading.
- 03Pause briefly while keeping tension on the side delt.
- 04Lower slowly back across the body without letting the cable pull the arm down.
체크포인트
- -The elbow leads or stays level with the wrist.
- -The torso stays still with no lean or sway.
- -Traps do not dominate the rep.
- -The cable keeps tension even at the bottom.
흔한 실수
- -Swinging the torso to fling the handle up.
- -Going too heavy and losing side-delt tension.
- -Shrugging the trap on every rep.
- -Letting the hand rise far above the elbow.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps per arm.
- -The low cable loads the bottom range that dumbbells leave easy.
- -Pair with a pressing movement for balanced shoulder work.