라이브러리로시작 
끝 
운동 라이브러리
Standing One-Arm Dumbbell Palm in Press
A unilateral standing overhead press with a neutral grip that trains the deltoids while forcing the trunk to resist side bending.
어깨덤벨Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두상부 승모근복사근코어
장비
덤벨
패턴
Vertical press
준비 자세
- 01Stand with feet hip width apart and a dumbbell cleaned to one shoulder.
- 02Hold the dumbbell with the palm facing in toward the head.
- 03Brace the trunk and squeeze the glutes to lock the pelvis level.
- 04Keep the free arm relaxed or out for balance.
수행
- 01Press the dumbbell straight up while keeping the palm facing in.
- 02Finish with the biceps near the ear and the elbow locked.
- 03Lower the dumbbell under control back to the shoulder.
- 04Complete all reps on one side before switching arms.
체크포인트
- -Hips stay square and level throughout the set.
- -No side lean away from the working arm.
- -The dumbbell finishes stacked over the shoulder and hip.
- -The wrist stays neutral, not bent back.
흔한 실수
- -Leaning away from the weight to shorten the press.
- -Letting the ribs flare and the low back arch.
- -Cutting the lockout short at the top.
- -Using leg drive when the set is meant to be strict.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per arm.
- -Start with the weaker arm and match reps on the stronger side.
- -Good choice when a barbell press aggravates the shoulders, since the neutral grip is joint friendly.