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운동 라이브러리
Overhead Cable Triceps Extension (Rope Attachment)
An overhead triceps extension using a rope, letting the hands separate at lockout for a longer range and a harder peak contraction while keeping the long head loaded at stretch.
팔케이블Elbow extension
주동근
상완삼두근
협응근
주근코어전거근
장비
케이블
패턴
Elbow extension
준비 자세
- 01Attach a rope to a low or mid pulley.
- 02Grip the rope ends with neutral palms, face away, and bring the rope overhead.
- 03Take a split stance and hinge slightly forward at the hips.
- 04Start with elbows bent, hands behind the head, upper arms beside the ears.
수행
- 01Extend the elbows overhead, pulling the rope ends apart as the arms straighten.
- 02Reach a full lockout with the palms turning slightly out.
- 03Bend the elbows slowly, letting the hands come back together behind the head.
- 04Sink into the stretch each rep before starting the next.
체크포인트
- -Rope ends spread apart at lockout for a full contraction.
- -Upper arms stay fixed beside the head.
- -A deep stretch is felt behind the head every rep.
- -Trunk stays braced with no low-back arch.
흔한 실수
- -Keeping the rope ends together and cutting the contraction short.
- -Bouncing out of the bottom stretch.
- -Letting the elbows drift wide as fatigue sets in.
- -Pressing with the shoulders instead of extending the elbows.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps; the rope suits slightly higher reps than bar versions.
- -The neutral grip is the go-to when straight bars irritate wrists or elbows.
- -Pause one second in the stretched position to bias long-head growth.