라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Arnold Press
A rotating dumbbell overhead press that starts palms-in at the chest and finishes palms-forward overhead, hitting all three deltoid heads through a long range of motion.
어깨덤벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두상부 승모근전거근
장비
덤벨
패턴
Vertical press
준비 자세
- 01Sit on a bench with the back pad set upright or stand with a braced trunk.
- 02Bring both dumbbells to the front of the shoulders with palms facing you, as if finishing a curl.
- 03Keep elbows in front of the torso and forearms vertical.
- 04Set the ribs down and brace before the first rep.
수행
- 01Press the dumbbells up while rotating the palms outward.
- 02Let the elbows travel from in front of the body out to the sides as you rotate.
- 03Finish locked out overhead with palms facing forward and bells over the shoulders.
- 04Reverse the rotation on the way down, returning to the palms-in start.
체크포인트
- -Rotation is smooth and spread across the whole press, not a flick at the top.
- -Bells finish stacked over the shoulders, not drifting forward.
- -Lower back stays neutral against the pad or brace.
- -The descent is as controlled as the press.
흔한 실수
- -Rotating all at once at the bottom instead of through the rep.
- -Flaring into an arch to grind out heavy reps.
- -Stopping the press short of lockout.
- -Letting the bells drift out wide and stressing the shoulders at the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps; the long range suits moderate loads.
- -Go 10 to 20 percent lighter than your standard dumbbell press.
- -Place it first for delt-focused sessions or after a barbell press as volume work.