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운동 라이브러리
Cable High Pulley Overhead Triceps Extension
An overhead triceps extension performed facing away from a high pulley, loading the long head of the triceps in its stretched position with smooth cable resistance.
팔케이블Elbow extension
주동근
상완삼두근
협응근
주근코어전거근
장비
케이블
패턴
Elbow extension
준비 자세
- 01Set the pulley to the highest position and attach a straight or EZ bar.
- 02Grip the bar, turn to face away from the stack, and bring the hands behind the head.
- 03Take a split stance and hinge the torso slightly forward.
- 04Start with the elbows bent and pointing forward, upper arms alongside the head.
수행
- 01Extend the elbows, pressing the bar forward and up until the arms are straight.
- 02Keep the upper arms fixed beside the head as the forearms travel.
- 03Bend the elbows slowly to return, feeling a deep stretch in the triceps.
- 04Maintain the forward torso lean and braced trunk throughout.
체크포인트
- -Upper arms stay parallel and close to the head at all times.
- -A clear triceps stretch is felt in the bent-elbow position.
- -Full lockout on every rep without the shoulders shrugging.
- -Lower back stays neutral despite the overhead load.
흔한 실수
- -Flaring the elbows wide and losing long-head tension.
- -Turning the movement into a press by moving the upper arms.
- -Arching the lower back to fight the cable.
- -Cutting the stretch short at the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps; the stretched position responds well to moderate loads and full range.
- -A strong choice as the main long-head movement on an arm day.
- -If wrists complain on a straight bar, switch to the rope version.