A full-circle raise sweeping light dumbbells from the thighs out to the sides and up overhead, training the deltoids through their entire arc of abduction.
어깨덤벨Shoulder circumduction
시작
끝
주동근
측면 삼각근전면 삼각근
협응근
상부 승모근극상근전거근코어
장비
덤벨
패턴
Shoulder circumduction
준비 자세
01Stand tall with feet hip width apart holding very light dumbbells in front of the thighs.
02Turn the palms forward so the arms can travel the full arc comfortably.
03Keep a slight bend in both elbows that stays fixed.
04Brace the trunk and set the shoulder blades down.
수행
01Sweep both arms out to the sides and continue upward in one smooth arc.
02Finish with the dumbbells meeting above the head, arms extended.
03Reverse the same arc slowly back down to the thighs.
04Keep constant speed through the whole circle in both directions.
체크포인트
-The arms trace one continuous arc with no dead spots or jerks.
-The elbows keep the same slight bend from bottom to top.
-The traps stay as relaxed as possible past shoulder height.
-The torso stays upright with no backward lean at the top.
흔한 실수
-Going heavier than a strict lateral raise weight; this arc demands lighter loads.
-Arching the low back to finish the overhead portion.
-Bending the elbows more as fatigue builds, shortening the lever.
-Rushing the lowering half of the circle.
프로그래밍 노트
-Use 2 to 3 sets of 8 to 12 slow reps with dumbbells lighter than your lateral raise weight.
-Best as a finisher or pre-press warm-up, not a heavy strength movement.
