A forward lunge combined with an overhead dumbbell triceps extension, training legs, triceps, and overhead trunk stability in one circuit-friendly movement.
팔덤벨Lunge with elbow extension
시작
끝
주동근
삼두대퇴사두
협응근
둔근코어어깨
장비
덤벨
패턴
Lunge with elbow extension
준비 자세
01Stand tall holding one dumbbell with both hands overhead, palms cupped under the top plate.
02Set the feet hip width apart with room to step forward.
03Lock the elbows and brace the trunk with ribs down.
04Fix the eyes forward, not up at the dumbbell.
수행
01Step forward into a lunge, lowering the back knee toward the floor.
02As you hold the lunge, bend the elbows to lower the dumbbell behind the head.
03Extend the elbows to press the dumbbell back overhead.
04Push off the front foot to return to standing and alternate legs.
체크포인트
-The dumbbell stays over the midline; upper arms stay close to the head.
-The front knee tracks over the toes in the lunge.
-The torso stays vertical; no arching to get the weight overhead.
-Elbows reach full extension on every rep.
흔한 실수
-Flaring the elbows wide during the extension.
-Arching the lower back as the dumbbell drops behind the head.
-Rushing the lunge so the extension gets cut short.
-Choosing a dumbbell too heavy to control behind the neck.
프로그래밍 노트
-Use 2 to 3 sets of 6 to 10 reps per leg in circuit or conditioning work.
-Load to the triceps extension, the weaker of the two movements.
-Keep it out of heavy strength blocks; it is a combination conditioning drill.
