라이브러리로시작 
끝 
운동 라이브러리
Seated Dumbbell Bent Over Alternate Kickback
A seated bent-over triceps kickback done one arm at a time, useful for locking in a strict elbow position and training full elbow extension without cheating from the hips.
팔덤벨Elbow extension
주동근
삼두
협응근
후면 삼각근전완척추기립근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Sit on the end of a flat bench with a light dumbbell in each hand.
- 02Hinge forward from the hips until your torso is close to parallel with the floor.
- 03Pull both elbows up so the upper arms are pinned against your sides, parallel to the torso.
- 04Keep a neutral spine and let the forearms hang toward the floor.
수행
- 01Brace the trunk and hold both upper arms motionless against the ribs.
- 02Extend one elbow until the arm is fully straight behind you.
- 03Squeeze the triceps briefly at full lockout.
- 04Lower that forearm under control, then repeat with the other arm, alternating sides.
체크포인트
- -Upper arms stay parallel to the floor for the entire set.
- -Only the forearm moves; the shoulder joint stays still.
- -Torso angle does not change as the arms alternate.
- -Each rep reaches a full elbow lockout.
흔한 실수
- -Swinging the dumbbell with momentum instead of extending the elbow.
- -Letting the elbow drop toward the floor between reps.
- -Rocking the torso up and down to help the weight travel.
- -Using a load too heavy to fully straighten the arm.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps per arm as a triceps finisher.
- -Keep loads light; a 1 to 2 second squeeze at lockout is worth more than extra weight.
- -Pairs well after a heavy press or pushdown when the triceps are pre-fatigued.