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운동 라이브러리
Incline One-Arm Dumbbell Fly
A single-arm incline fly that isolates one side of the upper chest while the trunk resists rotation, useful for evening out upper-chest asymmetries.
가슴덤벨Horizontal adduction
주동근
대흉근
협응근
전면 삼각근코어이두
장비
덤벨
패턴
Horizontal adduction
준비 자세
- 01Set an incline bench to 30 to 45 degrees.
- 02Lie back with one dumbbell extended above the upper chest, palm in.
- 03Hold the bench with the free hand for stability.
- 04Set a slight fixed bend in the working elbow.
수행
- 01Lower the dumbbell out to the side in a wide arc until the upper chest stretches.
- 02Keep the torso square against the one-sided pull.
- 03Squeeze the chest to sweep the dumbbell back up over the body.
- 04Finish above the chest midline without rotating toward the weight.
체크포인트
- -Both shoulder blades stay in contact with the bench.
- -Elbow bend stays constant through the arc.
- -The stretch lands in the pec, not the shoulder joint.
- -Rep width matches on every rep.
흔한 실수
- -Twisting the torso to help lift the dumbbell.
- -Bending the elbow at the bottom to shorten the lever.
- -Overstretching at the bottom of the arc.
- -Loading like a two-arm fly.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps per side, weaker side first.
- -Cap the stronger side at the weaker side's reps to close the gap.
- -Program as an accessory after bilateral incline pressing.