라이브러리로시작 
끝 
운동 라이브러리
One-Arm Dumbbell Bench Fly
A single-arm dumbbell fly on a flat bench that isolates one pec at a time and adds a core anti-rotation demand.
가슴덤벨Horizontal adduction
주동근
대흉근
협응근
전면 삼각근코어 안정근
장비
덤벨
패턴
Horizontal adduction
준비 자세
- 01Lie flat on a bench holding one dumbbell.
- 02Press the bell up over the chest, palm facing inward.
- 03Place the free hand on the hip or bench for balance.
- 04Set the feet flat and brace the trunk.
수행
- 01Lower the arm out to the side in a wide arc.
- 02Keep a slight, fixed bend in the elbow.
- 03Stop when the arm is level with the chest.
- 04Sweep the bell back up over the chest.
체크포인트
- -The elbow bend stays constant through the whole arc.
- -Hips and shoulders stay square on the bench.
- -The arm lowers to chest level, not below.
- -The dumbbell finishes above the chest, not the face.
흔한 실수
- -Twisting the torso toward the working arm.
- -Bending the elbow more at the bottom to cheat the load.
- -Dropping the arm too deep and straining the shoulder.
- -Pressing the weight up instead of sweeping it.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps per arm.
- -Slow 3-second lowering maximizes the stretch on the pec.
- -Use lighter loads than a two-arm fly to control rotation.