라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Straight Arm Pullover
A lying pullover with straight arms that stretches and loads the chest and lats through a long overhead arc.
가슴덤벨Shoulder extension
주동근
대흉근광배근
협응근
상완삼두근 (장두)전거근
장비
덤벨
패턴
Shoulder extension
준비 자세
- 01Lie back on a flat bench, feet planted.
- 02Hold one dumbbell by the inner plate with both hands.
- 03Press it up over the chest with arms straight.
- 04Keep a slight, fixed bend in the elbows.
수행
- 01Lower the dumbbell in an arc behind the head.
- 02Keep the arms straight as the shoulders open.
- 03Stop when you feel a deep stretch in the lats.
- 04Pull the bell back over the chest along the same arc.
체크포인트
- -Elbow angle stays fixed through the entire arc.
- -Ribs stay down; the lower back does not over-arch.
- -The bell lowers roughly level with the head.
- -Hips stay on the bench, not rising for leverage.
흔한 실수
- -Bending the elbows and turning it into a triceps extension.
- -Arching the lower back to reach farther overhead.
- -Lowering beyond a comfortable shoulder stretch.
- -Gripping the handle instead of cupping the top plate.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps.
- -Slow 3-second lowering emphasizes the stretched position.
- -Progress load gradually; shoulder mobility limits safe range.