A single-arm dumbbell pullover bridged on a stability ball that loads the chest and lats through a long overhead arc while resisting rotation from the offset weight.
가슴덤벨Shoulder extension
시작
끝
주동근
대흉근광배근
협응근
삼두전거근복사근둔근
장비
덤벨
패턴
Shoulder extension
준비 자세
01Sit on the ball with a light dumbbell in one hand and walk out until the upper back and head are supported.
02Bridge the hips up level with the knees and shoulders.
03Press the dumbbell over the chest with a slight, fixed elbow bend.
04Rest the free hand on the ribs or hip.
수행
01Lower the dumbbell in an arc back over the head, keeping the arm path close to the midline.
02Stop at a strong but comfortable stretch through the chest and lat.
03Pull the dumbbell back over the chest along the same arc.
04Keep the hips level and the torso square, then switch arms.
체크포인트
-The dumbbell tracks over the midline, not drifting out to the working side.
-Hips stay bridged; no sag as the weight goes overhead.
-Elbow bend stays fixed through the arc.
-Ribs stay down with no lower-back arch at the stretch.
흔한 실수
-Letting the torso rotate as the single dumbbell travels overhead.
-Dropping the hips at the bottom of the arc.
-Using a heavy dumbbell that cannot be controlled in the stretched position.
-Bending the elbow to cheat the lever instead of going lighter.
프로그래밍 노트
-Use 2 to 3 sets of 10 to 12 reps per arm with a light dumbbell.
-Program late in a session as a mobility-plus-stability accessory.
-Master the two-hand ball pullover before loading one side.
