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운동 라이브러리
Dumbbell Rear Delt Row_Shoulder
A bent-over dumbbell row performed with high, flared elbows to pull the load into the rear deltoids and upper back rather than the lats.
어깨덤벨Horizontal pull
주동근
후면 삼각근
협응근
능형근중부 승모근이두
장비
덤벨
패턴
Horizontal pull
준비 자세
- 01Hold a dumbbell in each hand and hinge at the hips to about 45 degrees or lower.
- 02Let the dumbbells hang under the shoulders with palms facing back.
- 03Set a flat back and brace the trunk.
- 04Flare the elbows out so the upper arms are wide of the torso.
수행
- 01Row the dumbbells up and out with the elbows high and wide.
- 02Pull until the upper arms are level with the shoulders.
- 03Squeeze the rear delts and upper back briefly at the top.
- 04Lower under control back to the hanging start.
체크포인트
- -Elbows track wide, roughly in line with the shoulders, not tucked to the ribs.
- -The torso angle stays fixed through the set.
- -The dumbbells travel toward the chest line, not the belly.
- -Wrists stay relaxed so the elbows do the leading.
흔한 실수
- -Tucking the elbows and turning it into a lat-dominant row.
- -Heaving the torso up to move heavier weight.
- -Cutting the range short and never reaching shoulder level.
- -Gripping so hard the forearms and biceps take over.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with moderate weight.
- -It tolerates more load than a rear delt fly, making it a good primary rear delt movement.
- -Superset it with a lateral raise for a complete side and rear shoulder pairing.