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운동 라이브러리
Dumbbell Upright Row (Back Pov)
A dumbbell upright row demonstrated from a rear camera angle, training the lateral deltoids and traps by pulling the weights up along the body.
어깨덤벨Upright pull
주동근
측면 삼각근상부 승모근
협응근
전면 삼각근이두능형근
장비
덤벨
패턴
Upright pull
준비 자세
- 01Stand with feet hip width apart holding a dumbbell in each hand.
- 02Let the dumbbells hang in front of the thighs with palms facing the body.
- 03Brace the trunk and set the shoulders down and back.
- 04Keep a soft bend in the knees.
수행
- 01Pull both dumbbells straight up along the body, leading with the elbows.
- 02Stop when the elbows reach shoulder height or just below.
- 03Keep the dumbbells close to the torso the whole way.
- 04Lower under control back to the thighs.
체크포인트
- -Elbows stay higher than the wrists throughout the pull.
- -Dumbbells travel within a few inches of the body.
- -Shoulders stay away from the ears until the top of the rep.
- -Torso stays still with no backward lean.
흔한 실수
- -Pulling the elbows above shoulder height, which can pinch the shoulders.
- -Swinging the torso to heave the weights up.
- -Letting the dumbbells drift forward away from the body.
- -Gripping so hard the forearms give out before the delts.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with moderate weight.
- -Stop the pull at elbow height that feels pain free; range matters less than tension.
- -Dumbbells allow a slightly wider, freer path than a barbell if the standard row bothers the wrists.