라이브러리로시작 
끝 
운동 라이브러리
One-Arm Dumbbell Lateral Raise with Support
A leaning single-arm lateral raise using a rack or post for support, which keeps tension on the medial deltoid from the very bottom of the range.
어깨덤벨Shoulder abduction
주동근
측면 삼각근
협응근
전면 삼각근극상근코어
장비
덤벨
패턴
Shoulder abduction
준비 자세
- 01Stand side-on next to a sturdy rack upright or post.
- 02Grip the upright with the inside hand and hold a dumbbell in the outside hand.
- 03Step the feet close to the upright and lean the body away until the support arm is straight.
- 04Let the dumbbell hang straight down from the leaning shoulder.
수행
- 01Raise the dumbbell out to the side while keeping the body angle fixed.
- 02Lead with the elbow up to roughly shoulder height.
- 03Pause briefly at the top.
- 04Lower under control back to the hanging start position.
체크포인트
- -The lean angle stays the same for the whole set.
- -The support arm stays straight and passive.
- -The dumbbell path stays in line with the torso, not drifting forward.
- -Tension stays on the delt even at the bottom because of the lean.
흔한 실수
- -Pulling with the support arm to help finish reps.
- -Losing the lean and drifting back to vertical mid-set.
- -Swinging the dumbbell instead of raising it in a controlled arc.
- -Shrugging the working shoulder as fatigue builds.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per side with a lighter dumbbell than a standing raise.
- -The bottom-range tension makes this a strong hypertrophy choice late in a shoulder session.
- -Progress by adding a pause at the top before adding load.