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운동 라이브러리
Cable Pushdown (With Rope Attachment)
A triceps pushdown using a rope so the hands can spread apart at lockout, extending the range of motion and hitting a harder peak contraction than a fixed bar.
팔케이블Elbow extension
주동근
상완삼두근
협응근
주근전완 신전근코어
장비
케이블
패턴
Elbow extension
준비 자세
- 01Set the pulley high and attach a rope.
- 02Grip the rope ends with neutral palms, thumbs toward the ceiling.
- 03Stand close to the stack with a slight forward hinge.
- 04Pin the elbows to your sides before the first rep.
수행
- 01Press the rope down, splitting the ends apart as the elbows straighten.
- 02Finish with the palms turned slightly back and the elbows locked.
- 03Hold the squeeze briefly at the bottom.
- 04Let the hands rise together under control until forearms pass parallel.
체크포인트
- -Rope ends separate at the bottom of every rep.
- -Elbows stay pinned to the ribs throughout.
- -Full lockout with a deliberate one-second squeeze.
- -Shoulders stay down; the trunk stays quiet.
흔한 실수
- -Keeping the rope ends together and losing the extra range.
- -Using so much weight the ends can no longer split.
- -Elbows flaring out as fatigue builds.
- -Rocking the torso to press the weight down.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 15 reps with a hard split-and-squeeze at lockout.
- -Expect roughly 10 to 20 percent less load than a straight-bar pushdown.
- -A reliable elbow-friendly finisher after heavy pressing.