라이브러리로시작 
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운동 라이브러리
One-Arm Dumbbell Shoulder Press
A standing single-arm dumbbell overhead press variation that trains pressing strength along with lateral core stability against the offset load.
어깨덤벨Vertical press
주동근
전면 삼각근
협응근
삼두측면 삼각근복사근상부 승모근
장비
덤벨
패턴
Vertical press
준비 자세
- 01Stand with feet hip to shoulder width apart.
- 02Clean one dumbbell to the shoulder with the palm facing forward or slightly in.
- 03Brace the trunk and squeeze the free hand or place it on your hip.
- 04Keep the ribs down so the lower back does not arch.
수행
- 01Press the dumbbell straight up until the elbow locks out overhead.
- 02Finish with the biceps close to the ear and the weight over the shoulder.
- 03Pause briefly at lockout.
- 04Lower under control back to the shoulder.
체크포인트
- -Hips and shoulders stay level despite the one-sided load.
- -The dumbbell finishes stacked over the shoulder and hip.
- -The rib cage stays down with no sideways lean.
- -Elbow reaches full lockout on every rep.
흔한 실수
- -Leaning away from the working arm to grind out reps.
- -Turning the press into a push press with unplanned leg drive.
- -Arching the lower back as the weight passes the forehead.
- -Stopping short of lockout at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per side for strength and stability.
- -Start with the weaker arm and let it set the rep count.
- -Use it as a main press on days when barbells are unavailable or the trunk needs extra work.