라이브러리로시작 
끝 
운동 라이브러리
Lying One-Arm Dumbbell Pronated Triceps Extension
A single-arm lying triceps extension with a palms-down grip, changing the wrist position to bias the lateral head and expose side-to-side strength gaps.
팔덤벨Elbow extension
주동근
삼두
협응근
주근전완 신전근코어
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Lie flat on a bench holding one dumbbell with a pronated palms-down grip.
- 02Press the dumbbell up over the shoulder with the arm vertical.
- 03Steady the working upper arm with the free hand if needed.
- 04Plant the feet and keep the torso square on the bench.
수행
- 01Bend the elbow to lower the dumbbell across toward the opposite shoulder or beside the head.
- 02Keep the palm facing down toward the feet throughout.
- 03Extend the elbow back to lockout over the shoulder.
- 04Complete all reps, then switch arms.
체크포인트
- -The upper arm stays vertical; only the forearm hinges.
- -The pronated grip is held the whole rep, no rotation to neutral.
- -The dumbbell path avoids the face at all times.
- -The torso stays flat with no twisting toward the working arm.
흔한 실수
- -Letting the wrist rotate to a neutral grip as fatigue sets in.
- -Dropping the elbow sideways to shorten the range.
- -Using a load too heavy to control near the face.
- -Helping with the shoulder instead of isolating the elbow.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per arm with a light dumbbell.
- -Start with the weaker arm and match reps on the stronger side.
- -Rotate with supinated and neutral-grip extensions to train the triceps across grips.