라이브러리로시작 
끝 
운동 라이브러리
Barbell Bent Arm Pullover
A lying pullover with bent elbows that stretches and loads the lats and chest through a long overhead arc.
등바벨Shoulder extension
주동근
광배근대흉근
협응근
상완삼두근전거근대원근
장비
바벨
패턴
Shoulder extension
준비 자세
- 01Lie on a flat bench with feet planted on the floor.
- 02Hold a barbell over the chest with a shoulder-width grip.
- 03Bend the elbows to roughly 90 degrees.
- 04Set the shoulder blades down and brace the trunk.
수행
- 01Lower the bar back over the head in an arc.
- 02Keep the elbow bend constant as the lats stretch.
- 03Stop when the upper arms reach ear level.
- 04Pull the bar back over the chest along the same arc.
체크포인트
- -The elbow angle stays fixed for the whole rep.
- -The ribs stay down with no excessive back arch.
- -The stretch is felt through the lats and chest.
- -The bar travels in a smooth arc, not straight down.
흔한 실수
- -Turning the movement into a triceps extension.
- -Overarching the lower back at the bottom.
- -Lowering too far and straining the shoulders.
- -Using a grip so wide the elbows flare out.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps with moderate weight.
- -Pause 1 second in the stretched position for more range work.
- -Progress load slowly; shoulder mobility limits how heavy this should go.