A V-bar cable pushdown performed while wearing an arm blaster, which pins the upper arms in place and removes elbow drift so the triceps do all the work.
팔케이블Elbow extension
시작
끝
주동근
삼두
협응근
전완 굴곡근코어
장비
케이블
패턴
Elbow extension
준비 자세
01Strap the arm blaster around the neck and rest it against the torso.
02Attach a V-bar to the high pulley of a cable stack.
03Grip the V-bar with a semi-pronated grip and seat the upper arms against the blaster pads.
04Stand close to the stack with a tall, braced torso.
수행
01Start with the forearms just above parallel to the floor.
02Press the bar down until the elbows reach full lockout.
03Squeeze the triceps hard at the bottom.
04Let the bar rise under control until the forearms pass parallel again.
체크포인트
-Upper arms stay pressed into the arm blaster pads for every rep.
-Wrists stay neutral, not folded back under the load.
-The lockout is complete on each rep; no half reps at the bottom.
흔한 실수
-Leaning over the bar and pressing with body weight.
-Letting the elbows lift off the pads at the top.
-Using a load that forces shoulder involvement.
-Flaring the wrists at lockout.
프로그래밍 노트
-Use 3 to 4 sets of 10 to 15 reps as an isolation finisher.
-Expect to use less weight than a free-standing pushdown because cheating is removed.
-Good drop-set candidate since the setup keeps form honest under fatigue.
