라이브러리로시작 
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운동 라이브러리
One-Arm Dumbbell Shoulder Press (Variation 2)
A unilateral overhead dumbbell press that builds the deltoids while challenging the trunk to resist side bending.
어깨덤벨Vertical press
주동근
삼각근
협응근
상완삼두근승모근 (상부)복사근
장비
덤벨
패턴
Vertical press
준비 자세
- 01Stand with feet shoulder-width apart.
- 02Clean one dumbbell to shoulder height.
- 03Hold the free hand on the hip or out for balance.
- 04Brace the trunk and squeeze the glutes.
수행
- 01Press the dumbbell straight up overhead.
- 02Finish with the arm locked out by the ear.
- 03Lower under control back to the shoulder.
- 04Complete all reps, then switch arms.
체크포인트
- -The torso stays vertical without leaning away.
- -The dumbbell finishes directly over the shoulder joint.
- -The ribs stay down; no lower-back arch.
- -Hips stay level and square to the front.
흔한 실수
- -Side-bending away from the working arm.
- -Using leg drive to push the weight up.
- -Stopping short of full lockout overhead.
- -Letting the elbow drift far behind the body.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per arm, weaker side first.
- -Keep both sides at equal reps to prevent imbalances.
- -Progress to heavier bilateral pressing once each side presses evenly.