라이브러리로시작 
끝 
운동 라이브러리
One-Arm Dumbbell Triceps Extension (On Bench)
A seated single-arm overhead extension that isolates each triceps through a deep stretch behind the head.
팔덤벨Elbow extension
주동근
상완삼두근
협응근
주근코어 안정근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Sit on a bench with feet planted on the floor.
- 02Press one dumbbell overhead with a neutral grip.
- 03Point the upper arm straight up beside the head.
- 04Brace the trunk and hold the elbow steady.
수행
- 01Bend the elbow to lower the dumbbell behind the head.
- 02Descend until a deep triceps stretch is felt.
- 03Extend the elbow to press back to lockout.
- 04Complete all reps, then switch arms.
체크포인트
- -The upper arm stays vertical beside the head.
- -The elbow points forward, not out to the side.
- -The torso stays upright with no side lean.
- -The dumbbell travels behind the head, not toward it.
흔한 실수
- -Letting the elbow flare wide as the weight lowers.
- -Leaning away from the working arm.
- -Cutting the stretch short at the bottom.
- -Arching the lower back to press the weight up.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 12 reps per arm.
- -Lower for 2 to 3 seconds to work the stretch.
- -Start the weaker arm first and match reps with the stronger arm.