A single-arm overhead dumbbell triceps extension performed seated on an exercise ball, training the long head at a full stretch while the ball demands upright posture.
팔덤벨Elbow extension
시작
끝
주동근
삼두
협응근
주근코어전면 삼각근
장비
덤벨
패턴
Elbow extension
준비 자세
01Sit tall on an exercise ball with feet flat and hip width apart.
02Press one dumbbell overhead so the arm is vertical beside the ear.
03Point the elbow toward the ceiling and brace the trunk.
04Optionally support the working upper arm with the free hand.
수행
01Bend the elbow to lower the dumbbell behind the head.
02Keep the upper arm vertical and close to the ear as the forearm drops.
03Lower until you feel a full triceps stretch without the elbow drifting forward.
04Extend the elbow to press the dumbbell back to lockout.
체크포인트
-Upper arm stays vertical and beside the head throughout.
-Ribs stay down; the lower back does not arch to fake range.
-The ball stays quiet with no bouncing between reps.
-The dumbbell path stays behind the head, not behind the neck.
흔한 실수
-Flaring the elbow out sideways as the weight lowers.
-Arching the lumbar spine to finish heavy reps.
-Cutting the stretch short at the bottom.
-Choosing a dumbbell too heavy to control behind the head.
프로그래밍 노트
-Use 2 to 3 sets of 10 to 15 reps per arm.
-The long-head stretch responds well to a slow 2 to 3 second lowering phase.
-Move to a bench-supported version when loading beyond strict ball control.
