라이브러리로시작 
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운동 라이브러리
One-Arm Dumbbell Reverse Fly (With Support)
A single-arm bent-over reverse fly with the free hand braced on a bench, isolating one rear delt while protecting the lower back.
어깨덤벨Horizontal abduction
주동근
후면 삼각근
협응근
능형근중부 승모근척추기립근
장비
덤벨
패턴
Horizontal abduction
준비 자세
- 01Stand beside a flat bench with a dumbbell in the outside hand.
- 02Hinge at the hips and brace the free hand on the bench.
- 03Set a flat back roughly parallel to the floor.
- 04Let the dumbbell hang under the shoulder with a slight elbow bend.
수행
- 01Raise the dumbbell out to the side in a wide arc.
- 02Lead with the elbow until the upper arm is level with the torso.
- 03Squeeze the rear delt briefly at the top.
- 04Lower under control back under the shoulder.
체크포인트
- -The torso stays square and does not rotate toward the working arm.
- -The supporting arm carries the trunk so the lower back stays quiet.
- -The elbow bend does not change during the rep.
- -The dumbbell finishes level with the shoulder, not behind it.
흔한 실수
- -Twisting the torso open to lift the weight higher.
- -Pulling with the elbow like a row instead of sweeping the arm out.
- -Standing up out of the hinge as the set gets hard.
- -Using momentum from a dip of the knees.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per side.
- -The braced position tolerates slightly heavier loads than an unsupported bent-over fly.
- -Pair it with a pressing movement in a superset for time-efficient shoulder work.