라이브러리로시작 
끝 
운동 라이브러리
Lying Dumbbell on Floor Rear Delt Raise
A floor-based prone rear delt raise that uses the ground to stop momentum and enforce a strict, partial range for the posterior deltoids.
어깨덤벨Horizontal abduction
주동근
후면 삼각근
협응근
능형근중부 승모근극하근
장비
덤벨
패턴
Horizontal abduction
준비 자세
- 01Lie face down on the floor with a light dumbbell in each hand.
- 02Rest your forehead on a folded towel or turn your head to one side comfortably.
- 03Extend the arms out to the sides with a slight elbow bend, palms facing the floor.
- 04Let the dumbbells rest lightly on the floor at the start of each rep.
수행
- 01Squeeze the rear delts to lift both dumbbells a few inches off the floor.
- 02Keep the arms in line with the shoulders, not drifting toward the hips.
- 03Pause briefly at the top of the short range.
- 04Lower under control until the dumbbells just touch the floor again.
체크포인트
- -Chest and hips stay pressed into the floor.
- -Elbows keep the same slight bend on every rep.
- -The lift comes from the shoulders, not from arching the lower back.
- -Each rep starts from a dead stop on the floor.
흔한 실수
- -Arching the torso off the floor to raise the weights higher.
- -Using dumbbells too heavy for the small working range.
- -Bouncing the weights off the floor between reps.
- -Shrugging the shoulders toward the ears during the lift.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps with light dumbbells.
- -The dead-stop start makes this a good strict finisher after heavier rear delt work.
- -Add a 1 to 2 second pause at the top before adding load.