라이브러리로시작 
끝 
운동 라이브러리
Cable Kickback
A single-arm cable extension performed in a hinged stance, driving the hand back to lock out and isolate the triceps under constant tension.
팔케이블Elbow extension
주동근
상완삼두근
협응근
후면 삼각근주근
장비
케이블
패턴
Elbow extension
준비 자세
- 01Set the pulley to the low position; use no handle or a single grip.
- 02Grab the cable and hinge the torso near parallel.
- 03Brace the free hand on the thigh or column.
- 04Pin the working upper arm along the torso.
수행
- 01Extend the forearm back until the arm straightens.
- 02Squeeze the triceps hard at lockout.
- 03Bend the elbow to return under control.
- 04Finish the set, then switch arms.
체크포인트
- -The upper arm stays parallel to the floor throughout.
- -Only the forearm moves; the elbow stays pinned.
- -The back stays flat in the hinge.
- -Cable tension is constant, even at the turnaround.
흔한 실수
- -Swinging the whole arm from the shoulder.
- -Dropping the elbow so lockout loses tension.
- -Standing too upright and pushing down instead of back.
- -Using loads that break the pinned-elbow position.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 15 reps per arm.
- -Hold the lockout for one second each rep.
- -Treat it as a finisher; progress by reps before load.