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운동 라이브러리
Cable Triceps Pushdown (V-Bar)
A triceps pushdown using a V-shaped bar whose angled grips keep the wrists neutral while extending the elbows against a high cable.
팔케이블Elbow extension
주동근
상완삼두근
협응근
주근전완 굴곡근
장비
케이블
패턴
Elbow extension
준비 자세
- 01Attach a V-bar to a high pulley.
- 02Grip the angled handles with palms facing in.
- 03Stand close with a slight forward hinge.
- 04Pin the elbows to the sides at 90 degrees.
수행
- 01Push the bar down until the arms straighten.
- 02Squeeze the triceps hard at lockout.
- 03Let the bar rise until forearms pass parallel.
- 04Keep the elbows pinned through every rep.
체크포인트
- -Elbows stay glued to the sides throughout.
- -Wrists stay neutral along the V-bar angles.
- -The torso stays still with a slight fixed lean.
- -The stack never touches down between reps.
흔한 실수
- -Leaning over the bar and pressing with body weight.
- -Letting the elbows drift forward on the way up.
- -Cutting the top range short of a full stretch.
- -Snapping into lockout instead of squeezing.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps.
- -Pause one second at lockout to harden the contraction.
- -Rotate with rope and straight-bar pushdowns across training blocks.