라이브러리로시작 
끝 
운동 라이브러리
Cable Reverse-Grip Pushdown
A triceps pushdown taken with an underhand grip, emphasizing the medial head and keeping the elbows honest through lockout.
팔케이블Elbow extension
주동근
상완삼두근
협응근
주근손목 신전근
장비
케이블
패턴
Elbow extension
준비 자세
- 01Attach a straight or EZ bar to the high pulley.
- 02Grip the bar underhand at shoulder width.
- 03Pin the elbows to the sides of the torso.
- 04Stand tall with a slight forward hinge.
수행
- 01Push the bar down to full elbow lockout.
- 02Squeeze the triceps at the bottom.
- 03Let the forearms rise until just past 90 degrees.
- 04Keep the elbows pinned through every rep.
체크포인트
- -Wrists stay straight and strong under the underhand grip.
- -Elbows stay glued to the sides, not flaring.
- -The bar path is vertical, close to the body.
- -Full lockout is reached on every rep.
흔한 실수
- -Letting the wrists collapse backward under load.
- -Leaning over the bar and pressing with bodyweight.
- -Flaring the elbows out at the bottom.
- -Going too heavy and cutting the lockout short.
프로그래밍 노트
- -Use 3 sets of 12 to 15 reps; the grip limits load.
- -Pause one second at lockout to reinforce full extension.
- -Rotate with overhand pushdowns to train the triceps across grips.