라이브러리로시작 
끝 
운동 라이브러리
One-Arm Shoulder Press
A unilateral machine shoulder press that trains each delt independently, exposing and correcting side-to-side strength imbalances.
어깨머신Vertical press
주동근
전면 삼각근측면 삼각근
협응근
삼두코어상부 승모근
장비
머신
패턴
Vertical press
준비 자세
- 01Set the seat so the handle starts at shoulder height.
- 02Sit with the back on the pad and grip one handle.
- 03Hold the frame or seat with the free hand for light support.
- 04Brace the trunk so the torso does not tilt.
수행
- 01Press the handle overhead with one arm until the elbow locks.
- 02Keep the torso square while the single-side load pulls you sideways.
- 03Lower under control back to shoulder height.
- 04Finish all reps, then switch arms.
체크포인트
- -Shoulders stay level throughout the set.
- -The working elbow tracks under the wrist.
- -The trunk resists the lateral pull of the load.
- -Rep count and load match on both sides over time.
흔한 실수
- -Leaning away from the working arm to gain leverage.
- -Hanging on the free handle and twisting the torso.
- -Cutting range at the bottom.
- -Always starting with the strong arm.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per arm.
- -Start each set with the weaker arm and match reps with the stronger one.
- -Useful as an accessory after bilateral pressing to even out imbalances.