라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Cuban Press (Variation 2)
A three-part shoulder movement combining an upright row, external rotation, and press to build the deltoids and rotator cuff together.
어깨덤벨Rotate and press
주동근
삼각근
협응근
극하근소원근승모근
장비
덤벨
패턴
Rotate and press
준비 자세
- 01Stand tall holding light dumbbells at the thighs.
- 02Use an overhand grip with palms facing back.
- 03Brace the core and set the shoulder blades.
- 04Keep a soft bend in the knees.
수행
- 01Row the dumbbells up until elbows reach shoulder height.
- 02Rotate the forearms up and back until vertical.
- 03Press the dumbbells overhead to full lockout.
- 04Reverse each phase in order back to the start.
체크포인트
- -Elbows stay at shoulder height during the rotation phase.
- -The forearms rotate as one unit around the elbow.
- -The torso stays upright without leaning back to press.
- -Every phase moves under control, especially the rotation.
흔한 실수
- -Using a load too heavy for clean external rotation.
- -Dropping the elbows as the forearms rotate up.
- -Rushing the rotation and turning it into a swing.
- -Arching the lower back during the overhead press.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps with very light dumbbells.
- -Pause one second in the rotated position to own the position.
- -Works well as a warm-up before heavy pressing sessions.