라이브러리로시작 
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운동 라이브러리
Dumbbell Pronate-Grip Triceps Extension
A lying triceps extension performed with palms facing down, biasing the lateral head of the triceps and challenging grip on the lowering phase.
팔덤벨Elbow extension
주동근
삼두
협응근
주근전완 근육전면 삼각근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Lie back on a flat bench with a dumbbell in each hand.
- 02Press the dumbbells up over the shoulders with palms facing toward the feet.
- 03Set the upper arms vertical or angled slightly back toward the head.
- 04Plant the feet and keep the lower back in a neutral position.
수행
- 01Bend the elbows to lower the dumbbells toward the sides of the head.
- 02Keep the palms pronated and the upper arms still.
- 03Stop when the forearms pass parallel and you feel a triceps stretch.
- 04Extend the elbows to press the dumbbells back to the start.
체크포인트
- -Upper arms stay fixed; only the forearms move.
- -Palms stay facing down throughout the rep.
- -The dumbbells lower beside the head, not toward the chest.
- -Elbows point up, not flared wide.
흔한 실수
- -Turning the movement into a press by dropping the elbows.
- -Letting the wrists rotate to a neutral grip under fatigue.
- -Flaring the elbows out to shorten the range.
- -Lowering too fast near the face.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with lighter loads than a neutral-grip extension.
- -Program after pressing work when the triceps are warm.
- -Slow eccentrics work well here since the grip is the limiting factor.