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운동 라이브러리
Lying Dumbbell Triceps Extension
A lying extension using two dumbbells lowered beside the head to load the triceps through a long stretch.
팔덤벨Elbow extension
주동근
상완삼두근
협응근
주근전완 굴곡근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Lie on a flat bench holding two dumbbells.
- 02Press the dumbbells up over the chest, palms facing.
- 03Plant the feet and set the shoulder blades.
- 04Angle the upper arms slightly toward the head.
수행
- 01Bend the elbows and lower the dumbbells beside the head.
- 02Keep the upper arms still as the weights descend.
- 03Feel a stretch in the triceps at the bottom.
- 04Extend the elbows to press back to the start.
체크포인트
- -Upper arms stay fixed; only the forearms move.
- -Dumbbells lower to ear level or slightly past.
- -Wrists stay neutral with palms facing each other.
- -Elbows point toward the ceiling, not flared wide.
흔한 실수
- -Flaring the elbows and turning it into a press.
- -Moving the upper arms to cheat the weight up.
- -Lowering too fast and losing the bottom stretch.
- -Going so heavy the dumbbells wobble near the face.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps.
- -Neutral-grip dumbbells are gentler on the elbows than a bar.
- -Slow the lowering phase to emphasize the stretch.