라이브러리로시작 
끝 
운동 라이브러리
Incline Two-Arm Dumbbell Extension
An overhead triceps extension performed lying on an incline bench with a dumbbell in each hand, putting the triceps long head under a large stretch behind the head.
팔덤벨Elbow extension
주동근
삼두
협응근
주근전완 굴곡근코어
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Set an incline bench to roughly 30 to 45 degrees and lie back.
- 02Press two dumbbells up over the face with neutral grips.
- 03Point the upper arms slightly back past vertical toward the head.
- 04Plant the feet and keep the lower back lightly braced.
수행
- 01Bend only at the elbows and lower both dumbbells behind the head.
- 02Keep the upper arms fixed in place as the forearms travel.
- 03Feel a full stretch through the triceps at the bottom.
- 04Extend the elbows to bring the dumbbells back over the face without locking out violently.
체크포인트
- -Upper arms stay still; only the forearms move.
- -Dumbbells pass beside the head, not into it.
- -Elbows stay pointed forward, not flaring wide.
- -The stretch at the bottom is reached under control.
흔한 실수
- -Turning it into a pullover by letting the shoulders move.
- -Flaring the elbows out to shorten the range.
- -Bouncing out of the stretched bottom position.
- -Using dumbbells too heavy to keep away from the head.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with a controlled eccentric.
- -The overhead angle biases the long head; keep loads honest to protect the elbows.
- -Rotate with lying extensions and pushdowns across the training week.