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운동 라이브러리
Seated Dumbbell Alternate Press
A seated overhead dumbbell press performed one arm at a time, adding an anti-lateral-flexion core demand while training each shoulder independently.
어깨덤벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두상부 승모근복사근전거근
장비
덤벨
패턴
Vertical press
준비 자세
- 01Set a bench upright or nearly upright and sit with your back supported.
- 02Clean two dumbbells to shoulder height, palms facing forward or slightly turned in.
- 03Plant both feet firmly and brace the trunk before the first rep.
- 04Pull the ribs down so the low back does not overarch against the pad.
수행
- 01Press one dumbbell overhead until the elbow locks out with the weight over the shoulder.
- 02Lower it under control back to shoulder height.
- 03Press the other dumbbell while the first arm holds at the rack position.
- 04Continue alternating, resisting any side lean as each arm works.
체크포인트
- -The dumbbell finishes stacked over the shoulder joint, not drifting forward.
- -The torso stays square; the non-working side does not dip.
- -The resting dumbbell stays controlled at shoulder height, not dropped onto the chest.
- -Low back stays against the pad through every rep.
흔한 실수
- -Leaning away from the pressing arm to shorten the range.
- -Letting the resting dumbbell sag and pull the shoulder into a slump.
- -Cutting the lockout short at the top.
- -Arching hard off the backrest to turn it into an incline press.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per arm for strength-focused shoulder work.
- -The isometric hold on the resting arm adds fatigue, so expect slightly lighter loads than a two-arm seated press.
- -Good choice when one shoulder tends to do more work in bilateral pressing.