라이브러리로시작 
끝 
운동 라이브러리
Incline Dumbbell Y-Raise
A prone incline raise into a Y position that strengthens the lower trapezius and improves scapular upward rotation with very light loads.
등덤벨Scapular plane raise
주동근
하부 승모근
협응근
후면 삼각근능형근회전근개
장비
덤벨
패턴
Scapular plane raise
준비 자세
- 01Set a bench to roughly 30 to 45 degrees and lie prone with the chest supported.
- 02Hold light dumbbells with thumbs pointing up.
- 03Let the arms hang straight down under the shoulders.
- 04Set the neck neutral and lightly brace the trunk.
수행
- 01Raise both arms up and out into a Y position, roughly 30 degrees outside the shoulders.
- 02Lead with the thumbs and reach long as the arms rise.
- 03Pause when the arms are near the line of the ears.
- 04Lower under control back to the hanging start.
체크포인트
- -Arms trace a Y, not a T or a straight front raise.
- -Shoulder blades rotate upward without shrugging into the ears.
- -Elbows stay nearly straight throughout.
- -Chest stays on the pad.
흔한 실수
- -Going too heavy and shrugging the upper traps to move the weight.
- -Bending the elbows and shortening the lever.
- -Arching the lower back to gain height.
- -Swinging the dumbbells off the bottom.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with very light dumbbells; 2 to 5 kg is plenty for most lifters.
- -Best used as a warm-up or accessory for overhead pressing and pulling health.
- -Add a 1 to 2 second hold at the top before adding load.