라이브러리로시작 
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운동 라이브러리
Dumbbell Raise
A standing lift that pulls dumbbells up along the body toward the chin, building the deltoids and upper traps.
어깨덤벨Vertical pull
주동근
삼각근승모근 (상부)
협응근
상완이두근전완
장비
덤벨
패턴
Vertical pull
준비 자세
- 01Stand with feet hip-width apart holding two dumbbells.
- 02Let the dumbbells rest against the front of the thighs.
- 03Face the palms toward the body.
- 04Brace the trunk and stand tall.
수행
- 01Pull both dumbbells up close to the body.
- 02Lead the movement with the elbows, not the hands.
- 03Raise until the elbows reach shoulder height.
- 04Lower slowly back to the thighs.
체크포인트
- -Elbows stay above the wrists during the pull.
- -The dumbbells travel within an inch of the torso.
- -The torso stays upright with no backward lean.
- -Elbows stop at shoulder height, not above.
흔한 실수
- -Swinging the hips to heave the weight up.
- -Letting the wrists rise higher than the elbows.
- -Pulling too high and pinching the shoulders.
- -Drifting the dumbbells away from the body.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with moderate weight.
- -Lower for 2 to 3 seconds to keep tension on the delts.
- -Progress to barbell or cable upright rows for heavier loading.