라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Full Can Lateral Raise
A lateral raise done in the scapular plane with thumbs turned up, chosen to strengthen the supraspinatus and delts while minimizing shoulder impingement risk.
어깨덤벨Lateral raise
주동근
측면 삼각근극상근
협응근
전면 삼각근상부 승모근전거근
장비
덤벨
패턴
Lateral raise
준비 자세
- 01Stand with feet hip width apart holding light dumbbells at the sides.
- 02Rotate the thumbs up so the palms face slightly forward, like holding full cans.
- 03Angle the arms about 30 degrees forward of the body into the scapular plane.
- 04Brace the trunk and set the shoulders down.
수행
- 01Raise both arms up and slightly forward along the scapular plane.
- 02Keep the thumbs pointing up as the arms rise.
- 03Stop at shoulder height and pause briefly.
- 04Lower slowly back to the sides along the same path.
체크포인트
- -Thumbs stay up through the whole rep; no pouring-out rotation.
- -Arms travel about 30 degrees in front of the body, not straight out to the sides.
- -No shrugging as the arms reach shoulder height.
- -Load stays light enough for a strict, smooth arc.
흔한 실수
- -Letting the thumbs rotate down into an empty-can position.
- -Raising the arms straight out to the sides instead of the scapular plane.
- -Swinging the trunk to lift heavier bells.
- -Rushing the lowering phase.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 reps with light load.
- -Good as a shoulder health accessory or a joint-friendly lateral raise swap.
- -Frequently used during return-to-pressing phases; keep effort submaximal.