라이브러리로시작 
끝 
운동 라이브러리
Cable Pushdown
The standard high-pulley triceps pushdown with a bar attachment, an easy-to-load isolation movement for building triceps size with joint-friendly constant tension.
팔케이블Elbow extension
주동근
상완삼두근
협응근
주근전완 신전근코어
장비
케이블
패턴
Elbow extension
준비 자세
- 01Set the pulley high and attach a straight or angled bar.
- 02Grip overhand slightly narrower than shoulder width.
- 03Stand close to the stack with a slight forward hinge and soft knees.
- 04Pin the elbows to your sides with the forearms up toward the pulley.
수행
- 01Press the bar down until the elbows reach full lockout.
- 02Squeeze the triceps for a beat at the bottom.
- 03Let the bar rise under control until the forearms pass parallel to the floor.
- 04Keep the elbows fixed at the ribs the whole set.
체크포인트
- -Elbows stay pinned to the sides, not drifting forward.
- -Every rep reaches a complete lockout.
- -Shoulders stay down and back through the rep.
- -The torso hinge stays constant; no bouncing.
흔한 실수
- -Leaning on the bar and pressing with body weight.
- -Letting the elbows flare and drift forward at the top.
- -Cutting reps short of lockout.
- -Wrists bending back under the load.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps as a triceps staple after pressing work.
- -Progress by reps first, then small load jumps; form decays fast when overloaded.
- -Works well as the peak-contraction pair to an overhead extension in the same session.