라이브러리로시작 
끝 
운동 라이브러리
Band Side Triceps Extension
A single-arm triceps extension pressing a band across the body from shoulder height, isolating the triceps with constant lateral tension.
팔밴드Elbow extension
주동근
삼두
협응근
후면 삼각근코어전완 근육
장비
밴드
패턴
Elbow extension
준비 자세
- 01Anchor the band at shoulder height or hold one end at the opposite shoulder with the free hand.
- 02Stand side-on to the anchor with feet hip width apart.
- 03Grip the band with the working hand, elbow bent and pointing away from the anchor.
- 04Step away until there is tension with the elbow fully bent.
수행
- 01Keep the upper arm parallel to the floor and pointed sideways.
- 02Extend the elbow to press the hand straight out across the body.
- 03Pause at full lockout with the band stretched.
- 04Bend the elbow under control back to the start.
체크포인트
- -Upper arm stays level and still; only the forearm travels.
- -Shoulders stay square without rotating toward the anchor.
- -Full elbow lockout on every rep.
- -Band stays in line with the forearm, not sawing across it.
흔한 실수
- -Rotating the torso to help the press.
- -Dropping the elbow so it becomes a pushdown.
- -Partial lockouts that skip the triceps' strongest contraction.
- -Standing too close to the anchor with slack in the bottom half.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 reps per arm.
- -Works well as a warm-up primer before heavy pressing or as a finisher.
- -Progress by stepping further from the anchor to raise tension.