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운동 라이브러리
Decline Dumbbell Triceps Extension
A lying triceps extension performed on a decline bench, stretching the long head as dumbbells lower behind the head.
팔덤벨Elbow extension
주동근
상완삼두근
협응근
주근전완 굴곡근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Set a bench to a slight decline and hook the feet.
- 02Lie back holding a dumbbell in each hand.
- 03Press the dumbbells up over the shoulders, palms facing.
- 04Angle the upper arms slightly back toward the head.
수행
- 01Bend the elbows to lower the dumbbells beside the head.
- 02Keep the upper arms still as the weights descend.
- 03Feel a stretch in the triceps at the bottom.
- 04Extend the elbows to return to the start.
체크포인트
- -Upper arms stay fixed at the same angle every rep.
- -Elbows point toward the ceiling, not flared out.
- -The decline keeps constant tension through lockout.
- -Dumbbells lower under control, roughly two seconds down.
흔한 실수
- -Letting the elbows drift apart as fatigue builds.
- -Turning the movement into a pullover by moving the shoulders.
- -Dropping the dumbbells too fast near the head.
- -Locking out with the arms drifting toward vertical.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -A slow eccentric maximizes the long-head stretch the decline provides.
- -Progress in small jumps; this position punishes loads that are too heavy.