라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Kickbacks on Exercise Ball
Triceps kickbacks performed with the chest supported on a stability ball, cleaning up torso swing while adding a light trunk stability demand.
팔덤벨Elbow extension
주동근
삼두
협응근
후면 삼각근코어척추기립근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Kneel behind a stability ball and drape the chest and stomach over it.
- 02Hold a dumbbell in each hand with the toes braced on the floor.
- 03Pull both upper arms up to your sides, parallel to the floor.
- 04Set a long neutral neck looking just ahead of the ball.
수행
- 01Extend both elbows until the arms are fully straight behind you.
- 02Hold the lockout squeeze for a beat.
- 03Lower the forearms under control back to 90 degrees.
- 04Keep the chest heavy on the ball throughout.
체크포인트
- -Upper arms stay pinned high beside the torso.
- -The ball stays still under the chest.
- -Full elbow lockout on every rep.
- -No lower back arching to lift the arms higher.
흔한 실수
- -Letting the elbows drop so lockout carries no tension.
- -Rocking on the ball to swing the dumbbells back.
- -Craning the neck up to look forward.
- -Going heavier than the strict lockout allows.
프로그래밍 노트
- -Use 3 sets of 12 to 20 reps with light dumbbells.
- -The chest support removes cheating; expect less load than standing kickbacks.
- -Good high-rep finisher at the end of an arm session.