라이브러리로시작 
끝 
운동 라이브러리
Lying Dumbbell Single Extension
A one-arm lying dumbbell triceps extension that isolates each triceps through a long range of motion and exposes left-to-right strength gaps.
팔덤벨Elbow extension
주동근
삼두
협응근
주근전면 삼각근전완 굴곡근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Lie on a flat bench with feet planted and the lower back settled.
- 02Press one dumbbell to arm's length directly over the shoulder.
- 03Use a neutral or slightly turned grip that keeps the elbow pointing toward your feet.
- 04Steady the working upper arm with the free hand if needed.
수행
- 01Bend the elbow to lower the dumbbell toward the same-side shoulder or ear.
- 02Keep the upper arm vertical and completely still.
- 03Lower until the forearm is past parallel to the floor while control holds.
- 04Drive the dumbbell back to lockout by extending the elbow only.
체크포인트
- -Upper arm stays vertical for the entire set.
- -Dumbbell travels beside the head, not toward the face.
- -Elbow stays tucked rather than flaring wide.
- -Lockout is reached without bouncing out of the bottom.
흔한 실수
- -Letting the elbow drift toward the hip and turning the rep into a press.
- -Lowering the dumbbell too fast and catching it with the shoulder.
- -Cutting the range short of a full stretch.
- -Twisting the torso to help the weaker arm.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 15 reps per arm.
- -Begin with the weaker arm and cap the stronger arm at the same rep count.
- -Progress load slowly; elbow position degrades quickly when the dumbbell is too heavy.