라이브러리로시작 
끝 
운동 라이브러리
Standing One-Arm Cable Triceps Extension
A single-arm cable pushdown performed standing that isolates each triceps with constant tension through full elbow extension.
팔케이블Elbow extension
주동근
상완삼두근
협응근
주근
장비
케이블
패턴
Elbow extension
준비 자세
- 01Set a single handle on a high cable pulley.
- 02Grip the handle with an underhand or neutral grip.
- 03Stand close with the elbow pinned to your side.
- 04Bend the elbow past 90 degrees to start.
수행
- 01Press the handle down until the elbow locks out.
- 02Squeeze the triceps hard at the bottom.
- 03Let the forearm rise slowly back up.
- 04Stop when the forearm passes 90 degrees.
체크포인트
- -The elbow stays pinned beside the ribs every rep.
- -The wrist stays neutral, not bent back.
- -The shoulder stays down without shrugging.
- -Full lockout is reached on every rep.
흔한 실수
- -Letting the elbow drift forward to press with the shoulder.
- -Leaning into the cable for leverage.
- -Cutting the top range and shortening the stretch.
- -Jerking the handle down with body English.
프로그래밍 노트
- -Use 3 sets of 12 to 15 reps per arm.
- -One-arm work fixes side-to-side triceps imbalances.
- -Progress by pausing one second at lockout before adding weight.