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운동 라이브러리
Cable Rope Lying on Floor Triceps Extension
A floor-based rope extension with the cable anchored low behind the head, giving skull-crusher mechanics with constant tension and no bench required.
팔케이블Elbow extension
주동근
삼두
협응근
주근코어전완
장비
케이블
패턴
Elbow extension
준비 자세
- 01Set the pulley to its lowest position and attach a rope.
- 02Lie on your back on the floor with your head toward the stack, a short distance away.
- 03Grip the rope overhead and bend the knees with feet flat.
- 04Position the upper arms vertical or angled slightly back toward the pulley.
수행
- 01Extend the elbows to drive the rope up until the arms are straight above the chest.
- 02Keep the upper arms still as the forearms travel.
- 03Squeeze the triceps at lockout with the rope ends slightly apart.
- 04Bend the elbows to lower the hands back toward the floor behind the head.
체크포인트
- -Lower back stays in gentle contact with the floor.
- -Upper arms hold one angle for the whole set.
- -Tension stays on the cable in the bottom stretch.
- -Head stays relaxed on the floor, not craning forward.
흔한 실수
- -Lying too close to the stack so tension disappears at the top.
- -Letting the elbows flare and drift toward the feet.
- -Arching the lower back to press the weight up.
- -Rushing the lowering phase into the stretch.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps in place of lying barbell extensions.
- -The floor limits how far the hands can drop, making it a friendly option for sore elbows.
- -Slide slightly farther from the stack to bias the stretched position harder.