라이브러리로시작 
끝 
운동 라이브러리
Lying One-Arm Dumbbell Rear Lateral Raise
A single-arm rear lateral raise performed lying on a bench that isolates the rear deltoid without momentum.
어깨덤벨Horizontal abduction
주동근
삼각근 (후면)
협응근
능형근승모근 (중부)
장비
덤벨
패턴
Horizontal abduction
준비 자세
- 01Lie chest-down or on your side on a flat bench.
- 02Hold a light dumbbell in the working hand.
- 03Let the arm hang straight down toward the floor.
- 04Keep a slight, fixed bend in the elbow.
수행
- 01Raise the arm out to the side in an arc.
- 02Lift until the arm is parallel to the floor.
- 03Pause briefly at the top.
- 04Lower slowly back to the hanging start.
체크포인트
- -The torso stays completely still on the bench.
- -The pinky leads slightly to bias the rear delt.
- -The arm rises to shoulder level, no higher.
- -The lowering phase is slower than the lift.
흔한 실수
- -Swinging the dumbbell up with momentum.
- -Using a load too heavy for strict form.
- -Shrugging the trap to lift the weight.
- -Bending the elbow more as fatigue sets in.
프로그래밍 노트
- -Use 3 sets of 12 to 20 reps per arm.
- -Rear delts respond to high reps and strict tempo.
- -Progress by pausing 1 second at the top before adding load.