A standing straight-arm rope pulldown pressed down past the hips, training the triceps long head and lats through shoulder extension with a strong lockout squeeze.
팔케이블Shoulder extension press-down
시작
끝
주동근
삼두광배근
협응근
후면 삼각근코어전완 굴곡근
장비
케이블
패턴
Shoulder extension press-down
준비 자세
01Attach a rope to the high pulley of a cable stack.
02Grip the rope ends with a neutral grip, thumbs toward the pulley.
03Step back and hinge slightly at the hips with a braced trunk.
04Start with the arms extended up toward the pulley.
수행
01Pull the rope down in an arc toward the front of the thighs with nearly straight arms.
02Split the rope ends apart as the hands pass the hips.
03Squeeze the lats and triceps at the bottom for a beat.
04Return the rope overhead under control without shrugging.
체크포인트
-Elbows stay only slightly bent and do not pump open and closed.
-The torso angle stays fixed; the shoulders do the work.
-The rope ends finish beside or behind the hips, not in front of the stomach.
흔한 실수
-Bending the elbows and turning it into a pushdown.
-Rocking the torso to heave the stack down.
-Shrugging the shoulders at the top of each rep.
-Loading too heavy to keep the arc smooth.
프로그래밍 노트
-Use 2 to 4 sets of 10 to 15 reps as a lat and long-head accessory.
-Works well as a pre-pull warmup before rows or pulldowns.
-Prioritize the stretch at the top and a hard squeeze at the bottom over load.
