라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Rear Lateral Raise (Support Head)
A bent-over rear lateral raise with the forehead resting on a bench pad, which locks the torso angle and removes lower back strain and body English.
어깨덤벨Horizontal abduction
주동근
후면 삼각근
협응근
능형근중부 승모근측면 삼각근
장비
덤벨
패턴
Horizontal abduction
준비 자세
- 01Set an incline bench so the top pad sits at forehead height when you hinge.
- 02Hinge at the hips and rest your forehead on the top of the pad.
- 03Let the dumbbells hang straight down with palms facing each other.
- 04Keep a slight elbow bend and a flat back.
수행
- 01Raise both dumbbells out to the sides while the head stays on the pad.
- 02Lead with the elbows until the upper arms are level with the torso.
- 03Pause briefly at the top.
- 04Lower under control without lifting the head off the pad.
체크포인트
- -The forehead keeps light contact with the pad for every rep.
- -The torso angle cannot change, so all movement comes from the shoulders.
- -Elbow bend stays constant through the arc.
- -The neck stays neutral rather than pressing hard into the pad.
흔한 실수
- -Pushing the head into the pad to leverage the weights up.
- -Lifting the head and standing up as fatigue builds.
- -Going heavy and turning the raise into a jerky row.
- -Setting the pad too low and rounding the back to reach it.
프로그래밍 노트
- -Use 3 sets of 12 to 20 reps; the strict setup demands lighter dumbbells.
- -A good choice when fatigue or a cranky lower back makes free hinging unreliable.
- -Use it to groove strict technique before progressing to unsupported versions.