라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Cuban Press
A three-phase dumbbell sequence of upright row, external rotation, and overhead press that strengthens the rotator cuff and delts through positions most pressing skips.
어깨덤벨Row to rotation to press
주동근
측면 삼각근극하근
협응근
소원근전면 삼각근상부 승모근삼두
장비
덤벨
패턴
Row to rotation to press
준비 자세
- 01Stand with feet shoulder width apart holding light dumbbells in front of the thighs.
- 02Use palms-back grip with arms hanging straight.
- 03Brace the trunk and set the shoulders down away from the ears.
- 04Choose a load you could strict press for 15 or more reps; the rotation phase is the limiter.
수행
- 01Row the bells up to chest height with elbows high, like an upright row.
- 02Keeping elbows at shoulder height, rotate the forearms up until they point vertically.
- 03Press the bells overhead to lockout.
- 04Reverse each phase in order: lower to the rotated position, rotate down, then lower the row.
체크포인트
- -Elbows hold shoulder height throughout the rotation phase.
- -The rotation is deliberate, taking a full second or more.
- -Torso stays upright with no lean-back at any phase.
- -Each phase is distinct; no blurring the rotation into a swing.
흔한 실수
- -Going heavy and turning the rotation into a momentum flip.
- -Dropping the elbows during the external rotation.
- -Skipping the reverse phases and just lowering the bells straight down.
- -Shrugging hard during the upright row phase.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps with light dumbbells.
- -Program it as a warm-up before overhead pressing or as shoulder health accessory work.
- -Progress via reps and tempo before adding load.