라이브러리로시작 
끝 
운동 라이브러리
Lying Dumbbell Alternate Extension
A lying triceps extension performed one arm at a time in alternation, letting each side work through a full stretch while the resting arm stabilizes.
팔덤벨Elbow extension
주동근
삼두
협응근
주근전완 굴곡근코어
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Lie flat on a bench with a dumbbell in each hand.
- 02Press both dumbbells up over the shoulders with neutral grips.
- 03Plant the feet and keep the ribs down.
- 04Set both upper arms vertical and steady.
수행
- 01Bend one elbow to lower that dumbbell beside your head.
- 02Keep the working upper arm vertical as the forearm hinges.
- 03Extend the elbow back to lockout over the shoulder.
- 04Alternate arms rep for rep while the other arm holds at the top.
체크포인트
- -The non-working arm stays locked out and still overhead.
- -Only the forearm of the working arm moves.
- -The dumbbell lowers beside the head, never over the face.
- -Both sides move with matching tempo and depth.
흔한 실수
- -Letting the resting arm drift or bend while it waits.
- -Moving the working shoulder instead of just the elbow.
- -Rushing the alternation and losing eccentric control.
- -Flaring the working elbow wide.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per arm.
- -The overhead isometric hold makes lighter dumbbells feel demanding.
- -Alternate starting arm between sets to balance fatigue.