라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Upright Shoulder External Rotation
A rotator cuff drill performed with the upper arm held out at shoulder height, rotating a light dumbbell from horizontal to vertical to strengthen the external rotators.
어깨덤벨Shoulder external rotation
주동근
극하근소원근
협응근
후면 삼각근극상근하부 승모근
장비
덤벨
패턴
Shoulder external rotation
준비 자세
- 01Stand tall holding a light dumbbell in one hand.
- 02Raise the upper arm out to the side to shoulder height.
- 03Bend the elbow to 90 degrees so the forearm points forward, dumbbell level with the elbow.
- 04Set the shoulder blade down and back before rotating.
수행
- 01Rotate the forearm up and back until it points toward the ceiling.
- 02Keep the elbow fixed at shoulder height as the pivot point.
- 03Pause briefly in the vertical position.
- 04Lower the forearm back to horizontal under control and repeat, then switch arms.
체크포인트
- -The elbow stays at shoulder height and does not drop.
- -Only the shoulder rotates; the torso stays still.
- -The wrist stays neutral in line with the forearm.
- -The movement is slow in both directions.
흔한 실수
- -Using a dumbbell heavy enough to force momentum.
- -Letting the elbow sag below shoulder height.
- -Arching the back to fake extra rotation range.
- -Rushing the lowering phase where most of the benefit lives.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 reps per arm with a very light dumbbell.
- -Place it in warm ups before pressing days or as shoulder health accessory work.
- -Progress by adding reps or slowing tempo before adding weight.