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운동 라이브러리
Incline Dumbbell Triceps Extension
An overhead triceps extension performed on an incline bench that loads the long head through a deep stretch.
팔덤벨Elbow extension
주동근
상완삼두근
협응근
주근전완 신전근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Set a bench to a 30 to 45 degree incline.
- 02Lie back holding a dumbbell in each hand.
- 03Press the dumbbells up over the shoulders.
- 04Turn the palms to face each other.
수행
- 01Bend the elbows to lower the dumbbells beside the head.
- 02Keep the upper arms still, pointing slightly back.
- 03Stop at a full stretch behind the head.
- 04Extend the elbows to return to the start.
체크포인트
- -Upper arms stay fixed; only the forearms move.
- -Elbows point forward, not flaring out wide.
- -The incline lets the arms drift slightly overhead for stretch.
- -Shoulders stay pinned to the bench.
흔한 실수
- -Moving the upper arms and turning it into a pullover.
- -Flaring the elbows and pressing the weight up.
- -Choosing dumbbells too heavy to control the stretch.
- -Lowering the weights toward the face instead of behind the head.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps.
- -Lower for 2 to 3 seconds to exploit the long-head stretch.
- -Progress with small dumbbell jumps; the stretch position is unforgiving.