라이브러리로시작 
끝 
운동 라이브러리
One-Arm Dumbbell Reverse-Grip Press
A single-arm dumbbell press performed with a supinated grip that biases the upper chest and adds an anti-rotation demand for the trunk.
가슴덤벨Horizontal press
주동근
대흉근쇄골부 대흉근
협응근
전면 삼각근삼두이두코어
장비
덤벨
패턴
Horizontal press
준비 자세
- 01Lie on a flat bench with a single dumbbell held at the shoulder.
- 02Turn the palm to face toward your head in a full underhand grip.
- 03Plant both feet and pin the shoulder blades to the bench.
- 04Place the free hand on your hip or ribs to monitor trunk rotation.
수행
- 01Brace so the torso stays square despite the one-sided load.
- 02Press the dumbbell up and slightly inward while keeping the palm supinated.
- 03Lock the elbow without letting the working shoulder lift off the bench.
- 04Lower under control until the dumbbell reaches the lower chest, then repeat.
체크포인트
- -Palm stays facing the head through the full rep.
- -Hips and shoulders stay level on the bench.
- -Elbow tracks close to the torso rather than flaring wide.
- -The wrist stays neutral and stacked under the dumbbell.
흔한 실수
- -Letting the torso twist toward the working arm.
- -Rotating the grip back to neutral at the top of the rep.
- -Using a load so heavy the free side lifts off the bench.
- -Bouncing the dumbbell out of the bottom position.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per arm as an accessory press.
- -Start the weaker arm first and match its reps with the stronger arm.
- -Keep loads moderate; the supinated grip limits how heavy you can safely go.