14647 posts
•그립: 덤벨 어깨 옆, 손바닥 안쪽 → 위로 회전하며 밀어 올림 •시작 자세: 팔꿈치 전방 45°, 손목 중립~살짝 회외, 코어 단단히 •동작: 올리며 손바닥 정면 → 위에서 팔 완전 펴되 잠그지 않기 •하강: 천천히 회전하며 어깨 높이로 복귀, 어깨 긴장 유지 •호흡: 올릴 때 내쉬고, 내릴 때 들이쉼 •주의: - 허리 과신전 금지 (복부·둔근 조이기) - 팔꿈치 너무 벌리면 회전근개 스트레스 - 가속·반동 없이 부드럽게 - 시선 정면, 견갑 고정 •회전하며 누르는 어깨 전면+측면 복합 자극 •추천 세트: 8~12회 × 3~4세트, 가벼운 중량으로 컨트롤 중심
Cracking sound from the spine.
Only 1 set, haven't done these since I was a kid im fooked 🤣
Cable External Rotation
Bro this app 🙏 fym im supposed to do 1 set of 4.1837291 pounds?!?
When I maintain the correct posture, I can feel the stimulation in my back... ?
I wrote in the survey that I can only do 10, so why are you asking for 15 in 5 sets?
If you do this, the person next to you will laugh.
I love working out
I got humbled real quick 🥵
Does anyone know how to handle this weight? ㅠㅠ? If it's 25kg, does that mean just the weight plate should be 25kg, or should it include the weight of the bar? If it includes the weight of the bar, how much does the bar weigh? ㅠㅠ
Umami
It’s recommended 20kg does that mean 10kg each sides because I’ve changed it to 40kg because I have 20kg on each side
My back muscle is so sore 😰😩
On 20kg and struggle to get to 15 reps? How and when to push ?
I am only able to do the lightest weight .. I feel so weak
Can I sit in a chair and do it?
is there anyone else experiencing they can bench a heavier weight, then I can barely do those weight the week after?
Is this originally difficult, teachers?👊
If you don't feel stimulation in your chest and only feel it in your triceps, try hanging upside down and leaning your upper body forward.
•그립: 덤벨 어깨 옆, 손바닥 안쪽 → 위로 회전하며 밀어 올림 •시작 자세: 팔꿈치 전방 45°, 손목 중립~살짝 회외, 코어 단단히 •동작: 올리며 손바닥 정면 → 위에서 팔 완전 펴되 잠그지 않기 •하강: 천천히 회전하며 어깨 높이로 복귀, 어깨 긴장 유지 •호흡: 올릴 때 내쉬고, 내릴 때 들이쉼 •주의: - 허리 과신전 금지 (복부·둔근 조이기) - 팔꿈치 너무 벌리면 회전근개 스트레스 - 가속·반동 없이 부드럽게 - 시선 정면, 견갑 고정 •회전하며 누르는 어깨 전면+측면 복합 자극 •추천 세트: 8~12회 × 3~4세트, 가벼운 중량으로 컨트롤 중심
Cracking sound from the spine.
Only 1 set, haven't done these since I was a kid im fooked 🤣
Cable External Rotation
Bro this app 🙏 fym im supposed to do 1 set of 4.1837291 pounds?!?
When I maintain the correct posture, I can feel the stimulation in my back... ?
I wrote in the survey that I can only do 10, so why are you asking for 15 in 5 sets?
If you do this, the person next to you will laugh.
I love working out
I got humbled real quick 🥵
Does anyone know how to handle this weight? ㅠㅠ? If it's 25kg, does that mean just the weight plate should be 25kg, or should it include the weight of the bar? If it includes the weight of the bar, how much does the bar weigh? ㅠㅠ
Umami
It’s recommended 20kg does that mean 10kg each sides because I’ve changed it to 40kg because I have 20kg on each side
My back muscle is so sore 😰😩
On 20kg and struggle to get to 15 reps? How and when to push ?
I am only able to do the lightest weight .. I feel so weak
Can I sit in a chair and do it?
is there anyone else experiencing they can bench a heavier weight, then I can barely do those weight the week after?
Is this originally difficult, teachers?👊
If you don't feel stimulation in your chest and only feel it in your triceps, try hanging upside down and leaning your upper body forward.