A seated lateral raise done with elbows bent about 90 degrees, shortening the lever so the lateral delts can be trained with heavier loads and less elbow strain.
어깨덤벨Lateral raise
시작
끝
주동근
측면 삼각근
협응근
전면 삼각근상부 승모근극상근
장비
덤벨
패턴
Lateral raise
준비 자세
01Sit tall on a flat bench holding a dumbbell in each hand.
02Bend both elbows to roughly 90 degrees with forearms pointing forward, palms facing each other.
03Set the shoulder blades down and brace the trunk.
04Keep the dumbbells just outside the thighs to start.
수행
01Raise both bent arms out to the sides, leading with the elbows.
02Stop when the upper arms are parallel to the floor.
03Hold the top position for a beat without shrugging.
04Lower the elbows back to the sides under control.
체크포인트
-The elbow angle stays fixed near 90 degrees for the whole rep.
-Elbows lead the movement and finish level with the shoulders.
-Wrists stay roughly level with or just below the elbows at the top.
-The torso stays vertical with no backward lean.
흔한 실수
-Opening and closing the elbow angle to swing the weight up.
-Raising the hands higher than the elbows and turning it into a partial upright row.
-Shrugging the traps to gain the last few degrees.
-Going so heavy the range of motion shrinks rep to rep.
프로그래밍 노트
-Use 2 to 4 sets of 10 to 15 reps for lateral delt hypertrophy.
-The shorter lever allows more load than a straight-arm raise; still keep it strict.
-Pairs well after a straight-arm lateral raise as a mechanical drop set.
