A single-arm overhead cable extension performed with an underhand grip, loading the triceps long head in a deep stretch while the reverse grip keeps the elbow tracking tight.
팔케이블Overhead elbow extension
시작
끝
주동근
삼두
협응근
전면 삼각근코어전완 굴곡근
장비
케이블
패턴
Overhead elbow extension
준비 자세
01Attach a single handle to the low pulley.
02Grip the handle underhand, palm facing up when the arm is overhead.
03Face away from the stack and press the working arm overhead.
04Stagger the stance and brace the trunk against the cable pull.
수행
01Bend the elbow to lower the handle behind the head until the triceps stretch fully.
02Keep the upper arm vertical beside the head.
03Extend the elbow to press the handle to a full overhead lockout.
04Complete all reps, then switch arms.
체크포인트
-The upper arm stays still; only the forearm travels.
-The palm stays supinated through the whole rep.
-The ribs stay down; the lower back does not arch to finish reps.
흔한 실수
-Letting the elbow flare out to the side.
-Turning the movement into a press by dropping the upper arm.
-Arching the lower back at lockout.
-Cutting the stretch short at the bottom.
프로그래밍 노트
-Use 2 to 3 sets of 10 to 15 reps per arm as a long-head accessory.
-Keep the load light; the reverse grip limits how much weight the wrist tolerates.
-Emphasize a slow lowering into the stretched position.
