라이브러리로시작 
끝 
운동 라이브러리
Lying Dumbbell Extension (Across Face)
A one-arm lying triceps extension that lowers a dumbbell across the face toward the opposite shoulder for a deep stretch.
팔덤벨Elbow extension
주동근
상완삼두근
협응근
주근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Lie flat on a bench holding one dumbbell.
- 02Press the dumbbell up over the working shoulder.
- 03Turn the palm to face inward, slightly rotated.
- 04Support the working elbow with the free hand if needed.
수행
- 01Bend the elbow to lower the dumbbell across the face.
- 02Aim the dumbbell toward the opposite shoulder.
- 03Keep the upper arm vertical and still.
- 04Extend the elbow to return to lockout.
체크포인트
- -The upper arm stays vertical through the whole rep.
- -The dumbbell travels diagonally toward the opposite shoulder.
- -The shoulder stays flat on the bench.
- -The lowering phase takes about two seconds.
흔한 실수
- -Letting the upper arm fall outward as fatigue sets in.
- -Lowering straight down instead of across the face.
- -Using momentum to bounce out of the bottom.
- -Loading too heavy near the face without a spotter hand.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per arm.
- -The across-face path adds a stretch a straight lowering misses.
- -Progress with reps before load; control near the face is the priority.