라이브러리로시작 
끝 
운동 라이브러리
Cable Concentration Extension (On Knee)
A seated single-arm triceps extension with the working upper arm braced on the knee, using a cable for smooth tension to isolate the triceps like a reverse concentration curl.
팔케이블Elbow extension
주동근
상완삼두근
협응근
주근전완 신전근후면 삼각근
장비
케이블
패턴
Elbow extension
준비 자세
- 01Attach a single D-handle to a low or mid pulley.
- 02Sit on a bench sideways to the stack with feet planted wide.
- 03Grip the handle and brace the back of the working upper arm against the inside of the same-side knee.
- 04Start with the elbow bent so the hand is near the shoulder and the cable is taut.
수행
- 01Straighten the elbow, driving the handle down and away until the arm is fully extended.
- 02Squeeze the triceps hard at lockout.
- 03Bend the elbow slowly to return to the start without letting the upper arm move.
- 04Complete all reps, then switch sides.
체크포인트
- -Upper arm stays pinned against the knee for every rep.
- -Full elbow lockout on each rep with a deliberate squeeze.
- -Torso stays leaned forward at a fixed angle.
- -The cable stays taut in the bent-elbow position.
흔한 실수
- -Letting the upper arm drift off the knee, turning it into a pressdown.
- -Using torso rock to help extend the arm.
- -Stopping short of full lockout.
- -Loading too heavy for a strict single-arm isolation.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 15 reps per arm as a strict triceps finisher.
- -It shines for feeling the triceps contract; keep loads light and reps clean.
- -Pair after a heavy press or dip rather than as a primary strength movement.