라이브러리로시작 
끝 
운동 라이브러리
Decline Barbell Bent Arm Pullover
A pullover performed on a decline bench with elbows bent, which biases the lats through a long overhead stretch while the decline angle keeps the hips locked down.
등바벨Shoulder extension
주동근
광배근
협응근
대흉근삼두 장두전거근
장비
바벨
패턴
Shoulder extension
준비 자세
- 01Set a decline bench and hook your feet under the pads.
- 02Lie back and take the barbell with a grip about shoulder width apart.
- 03Start with the bar over the chest and the elbows bent roughly 90 degrees.
- 04Keep the hips and upper back pressed into the bench.
수행
- 01Lower the bar back over your head, keeping the elbow bend fixed.
- 02Descend until you feel a deep stretch through the lats and ribs.
- 03Pull the bar back over the chest by driving with the lats, not by pressing.
- 04Stop the bar over the lower chest and repeat.
체크포인트
- -The elbow angle stays constant; only the shoulders move.
- -The ribcage stays down; the lower back does not overarch.
- -The stretch is felt in the lats, not as pinching in the shoulders.
- -The bar path is a smooth arc, not a press-and-lower.
흔한 실수
- -Extending and flexing the elbows, turning it into a triceps extension.
- -Using so much weight that the shoulders lose position in the stretch.
- -Flaring the ribs and arching the lower back off the bench.
- -Rushing the lowering phase past a controllable range.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps with moderate weight; the stretch position punishes overloading.
- -Slow the lowering phase to 2 to 3 seconds to build the stretched-position strength.
- -Program it after your main rows and pulldowns as a lat finisher.