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운동 라이브러리
Kneeling Cable Triceps Extension
A kneeling overhead cable extension that stretches the triceps' long head under constant tension for a strong growth stimulus.
팔케이블Elbow extension
주동근
상완삼두근 (장두)
협응근
주근복직근
장비
케이블
패턴
Elbow extension
준비 자세
- 01Attach a rope to a high pulley.
- 02Grab the rope and kneel facing away from the stack.
- 03Bring the hands behind the head, elbows pointing forward.
- 04Hinge the torso slightly forward and brace the core.
수행
- 01Extend the forearms forward until the arms straighten.
- 02Keep the upper arms fixed beside the head.
- 03Squeeze the triceps at full extension.
- 04Bend the elbows to return to the deep stretch.
체크포인트
- -Elbows stay narrow and point forward, not flared.
- -Upper arms hold still; only the forearms move.
- -Hips stay stacked over the knees without sagging.
- -The rope reaches a full stretch behind the head.
흔한 실수
- -Flaring the elbows wide to press instead of extend.
- -Rocking the torso to yank the weight forward.
- -Cutting the stretch short behind the head.
- -Letting the cable pull the arms back uncontrolled.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps.
- -Emphasize a slow 3 second return into the stretch.
- -Progress load gradually; the stretched position punishes big jumps.