라이브러리로시작 
끝 
운동 라이브러리
One-Arm Dumbbell Upright Row
A single-arm dumbbell pull up the front of the body that targets the lateral deltoid and upper traps one side at a time.
어깨덤벨Vertical pull
주동근
측면 삼각근
협응근
상부 승모근상완이두근
장비
덤벨
패턴
Vertical pull
준비 자세
- 01Stand with feet hip width apart.
- 02Hold one dumbbell in front of the thigh, palm in.
- 03Rest the free hand at your side or hip.
- 04Brace the trunk and stand tall.
수행
- 01Pull the dumbbell up along the body, elbow leading.
- 02Stop when the elbow reaches shoulder height.
- 03Pause briefly at the top.
- 04Lower the dumbbell under control to the start.
체크포인트
- -The elbow stays higher than the wrist throughout.
- -The dumbbell travels close to the torso.
- -Elbow rises to shoulder height, not above.
- -Shoulders stay level with no torso lean.
흔한 실수
- -Pulling so high the shoulder pinches.
- -Swinging the torso to heave the weight.
- -Letting the wrist lead above the elbow.
- -Leaning away from the working side.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per arm.
- -Start with the weaker side and match reps.
- -Stop shy of shoulder height if impingement bothers you.