라이브러리로시작 
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운동 라이브러리
Dumbbell Standing Alternate Overhead Press
A standing overhead dumbbell press performed one arm at a time, combining full-body bracing with a strong anti-rotation and anti-side-bend core challenge.
어깨덤벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두복사근상부 승모근전거근
장비
덤벨
패턴
Vertical press
준비 자세
- 01Stand with feet hip to shoulder width apart, a dumbbell cleaned to each shoulder.
- 02Turn the palms forward or slightly in, elbows under the weights.
- 03Squeeze the glutes and brace the trunk with ribs down.
- 04Set your gaze forward before the first press.
수행
- 01Press one dumbbell overhead to a full lockout while the other stays racked at the shoulder.
- 02Lower it under control back to the shoulder.
- 03Press the opposite dumbbell in the same strict manner.
- 04Alternate arms, keeping the hips and shoulders square throughout.
체크포인트
- -No side lean or hip shift as each arm presses.
- -Knees stay quiet; no dip or bounce turning it into a push press.
- -Lockout is complete with the dumbbell over the shoulder each rep.
- -The racked dumbbell stays at shoulder height, not sagging.
흔한 실수
- -Leaning away from the working arm to shorten the press.
- -Using leg drive on the hard reps.
- -Letting the low back arch as fatigue builds.
- -Rushing the alternation and losing the brace between reps.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per arm for pressing strength with core carryover.
- -Loads run lighter than a two-arm standing press because the offset weight taxes the trunk.
- -Useful for evening out left-right pressing imbalances.