라이브러리로시작 
끝 
운동 라이브러리
Barbell Reverse-Grip Skullcrusher
A skull crusher performed with an underhand grip, which biases the medial head of the triceps and keeps the elbows from flaring.
팔바벨Elbow extension
주동근
삼두
협응근
전완 굴곡근전면 삼각근
장비
바벨
패턴
Elbow extension
준비 자세
- 01Lie on a flat bench holding the bar with an underhand grip slightly narrower than shoulder width.
- 02Wrap the thumbs fully around the bar.
- 03Bring the bar to lockout above the shoulders.
- 04Tuck the elbows in line with the shoulders and set the wrists straight.
수행
- 01Bend the elbows and lower the bar toward the forehead.
- 02Keep the upper arms still and the elbows tucked as the bar descends.
- 03Reach a controlled stretch just above the head.
- 04Extend the elbows to press the bar back to lockout.
체크포인트
- -The underhand grip stays secure with thumbs wrapped.
- -Elbows stay narrow, tracking straight up and down.
- -Upper arms hold their angle through every rep.
- -Wrists stay neutral rather than curling toward you.
흔한 실수
- -Using loads carried over from regular skull crushers; the reverse grip is weaker.
- -Letting the bar hinge the wrists back at the bottom.
- -Bouncing out of the stretch near the face.
- -Losing the grip by holding the bar in the fingers.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with a lighter bar than standard skull crushers.
- -Program it as variety when standard extensions stall or bother the elbows.
- -An EZ bar reverse grip is a wrist-friendlier alternative if available.