라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Upright Row
A vertical pull with dumbbells along the body that targets the lateral delts and upper traps.
어깨덤벨Vertical pull
주동근
측면 삼각근상부 승모근
협응근
상완이두근전면 삼각근
장비
덤벨
패턴
Vertical pull
준비 자세
- 01Stand with feet hip-width apart holding two dumbbells.
- 02Let the bells rest on the front of the thighs.
- 03Turn the palms to face the body.
- 04Brace the trunk and set the shoulders down.
수행
- 01Pull the dumbbells straight up along the torso.
- 02Lead with the elbows, keeping them above the wrists.
- 03Stop when the elbows reach shoulder height.
- 04Lower under control back to the thighs.
체크포인트
- -Elbows stay higher than the wrists throughout the pull.
- -Dumbbells travel close to the body, not swinging forward.
- -Torso stays upright with no backward lean.
- -Elbows stop at or just below shoulder height.
흔한 실수
- -Pulling the elbows far above shoulder height, pinching the shoulders.
- -Swinging the torso to heave the weight up.
- -Letting the wrists rise above the elbows.
- -Shrugging first instead of leading with the elbows.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with moderate load.
- -Dumbbells allow a wider, freer path than a bar if shoulders complain.
- -Progress by adding reps before load; form degrades fast when heavy.