라이브러리로시작 
끝 
운동 라이브러리
Landmine Lateral Raise
A lateral raise performed with the end of a landmine barbell, using the arcing bar path to load the medial deltoid through a smooth, joint-friendly range.
어깨바벨Lateral raise
주동근
측면 삼각근
협응근
전면 삼각근상부 승모근코어
장비
바벨
패턴
Lateral raise
준비 자세
- 01Anchor a barbell in a landmine sleeve or a corner.
- 02Stand side-on to the anchor and grip the end of the sleeve with the far hand.
- 03Let the arm hang across the body toward the anchor point.
- 04Soften the knees and brace the trunk.
수행
- 01Raise the bar out and up in an arc with a nearly straight arm.
- 02Lead with the elbow until the hand reaches about shoulder height.
- 03Pause briefly at the top of the arc.
- 04Lower the bar under control back across the body.
체크포인트
- -Torso stays still; only the arm travels.
- -The arm finishes near parallel to the floor, not shrugged higher.
- -The elbow keeps a slight, fixed bend throughout.
- -The bar path follows a consistent arc every rep.
흔한 실수
- -Swinging the torso to start the raise.
- -Shrugging the trap up instead of raising the arm.
- -Bending the elbow more as the set gets hard.
- -Standing too close to the anchor and cramping the arc.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps per side.
- -The lever makes the top hardest, so pick a load you can pause at shoulder height.
- -Pairs well after a landmine press as a same-station superset.