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운동 라이브러리
Cable Rope High Pulley Overhead Triceps Extension
An overhead rope extension from the high pulley that trains the triceps long head at a long muscle length, a key driver of triceps size.
팔케이블Elbow extension
주동근
삼두
협응근
주근코어어깨
장비
케이블
패턴
Elbow extension
준비 자세
- 01Set the pulley high and attach a rope.
- 02Grip the rope, turn to face away from the stack, and step into a staggered stance.
- 03Lean the torso forward 20 to 40 degrees and bring the upper arms alongside the head.
- 04Start with the elbows bent and the hands behind the head.
수행
- 01Extend the elbows to drive the rope forward and up until the arms are straight.
- 02Pull the rope ends slightly apart at lockout.
- 03Keep the upper arms fixed next to the head.
- 04Bend the elbows to return to a deep stretch behind the head.
체크포인트
- -A real stretch is felt in the triceps at the start of each rep.
- -Upper arms stay still; only the forearms travel.
- -Torso lean and staggered stance stay stable against the pull of the cable.
- -Ribs stay down rather than flaring at lockout.
흔한 실수
- -Letting the elbows flare wide and turning it into a press.
- -Bowing the torso up and down to move the weight.
- -Cutting the stretch short behind the head.
- -Standing too close to the stack so the cable drags on the head.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps as a primary triceps builder.
- -Long-length work responds well to controlled 2 to 3 second eccentrics.
- -Pair it with a pushdown so both stretched and shortened positions get trained.