Assisted Standing Triceps Extension (With Towel)

준비 자세

1. 01Stand tall and hold one end of a towel with both hands behind your head, elbows pointing up.
2. 02Have a partner stand behind you and grip the other end of the towel below your hands.
3. 03Set your feet hip width apart and brace your trunk so the ribs stay down.
4. 04Agree on a resistance level so the partner can match your strength through the range.

수행

1. 01Start with elbows bent and the towel hanging down your back.
2. 02Extend the elbows to pull the towel upward while the partner resists smoothly.
3. 03Pause briefly at full elbow extension overhead.
4. 04Resist the partner's pull as your elbows bend back to the start position.

체크포인트

• -Upper arms stay vertical and close to the head throughout.
• -Resistance feels smooth and even in both directions.
• -Lower back stays neutral without rib flare.
• -Elbows extend fully at the top of each rep.

흔한 실수

• -Letting the elbows drift forward and turning it into a press.
• -A partner resisting too hard and breaking the movement rhythm.
• -Arching the lower back to fake extra range.
• -Rushing reps instead of matching the partner's steady tension.