라이브러리로시작 
끝 
운동 라이브러리
One-Arm Cable Lateral Raise
A single-arm lateral raise with the cable running behind or in front of the body, keeping the lateral delt loaded through the bottom half of the range where dumbbells go slack.
어깨케이블Shoulder abduction
주동근
측면 삼각근
협응근
전면 삼각근상부 승모근극상근
장비
케이블
패턴
Shoulder abduction
준비 자세
- 01Set a single handle on the lowest pulley position.
- 02Stand side-on to the stack and grab the handle with the far hand, cable running across the body.
- 03Hold the inside of the machine or frame with the near hand for balance.
- 04Stand tall with the working arm across the front of the thighs under light tension.
수행
- 01Raise the arm out to the side in a wide arc with a slight elbow bend.
- 02Lead with the elbow until the upper arm is parallel to the floor.
- 03Pause briefly at shoulder height.
- 04Lower under control until the hand returns across the thighs.
체크포인트
- -Elbow leads the arc and stays slightly higher than the wrist.
- -Torso stays vertical; no side lean away from the stack.
- -Tension is present at the very bottom of every rep.
- -Shoulder stays down as the arm rises.
흔한 실수
- -Leaning away from the cable to fake extra range.
- -Raising above shoulder height and shifting load into the traps.
- -Turning the pinky down aggressively and provoking impingement.
- -Letting the stack drop the arm instead of controlling the eccentric.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 20 reps per arm.
- -The across-the-body start loads the stretched position; treat that bottom range as the money zone.
- -Lateral delts recover fast, so 2 to 4 weekly slots are reasonable for a lagging side delt.