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운동 라이브러리
Seated Dumbbell Alternate Shoulder
A seated alternating dumbbell raise sequence that hits the front and side deltoids by switching arms each rep, useful for balanced delt volume with light loads.
어깨덤벨Shoulder raise
주동근
전면 삼각근측면 삼각근
협응근
상부 승모근전거근회전근개
장비
덤벨
패턴
Shoulder raise
준비 자세
- 01Sit tall on a flat bench with a light dumbbell in each hand.
- 02Let the arms hang at your sides with palms facing in and a soft elbow bend.
- 03Set the shoulder blades down and back and brace the trunk.
- 04Plant both feet so the torso cannot rock.
수행
- 01Raise one arm to shoulder height, either straight in front or out to the side depending on the target rep.
- 02Pause briefly at the top with the arm parallel to the floor.
- 03Lower under control to the start position.
- 04Alternate arms each rep, keeping the tempo identical on both sides.
체크포인트
- -Only one arm moves at a time; the other hangs quietly.
- -The arm stops at shoulder height, not above.
- -The torso stays upright with no side-to-side lean.
- -Elbow angle stays constant through the raise.
흔한 실수
- -Swinging the torso to help the dumbbell up.
- -Shrugging the working shoulder toward the ear.
- -Rushing the lowering phase.
- -Using different ranges of motion on the left and right arms.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps per arm at the end of a shoulder session.
- -Keep it strict and light; the alternating format is about control, not load.
- -Slot it as a finisher after heavy pressing rather than as a main lift.