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운동 라이브러리
Seated Dumbbell Kickback
A seated, hinged-over kickback with both arms working together, training the triceps in a lengthened-shoulder position with strong peak contraction at lockout.
팔덤벨Elbow extension
주동근
삼두
협응근
후면 삼각근전완척추기립근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Sit on the end of a bench with a light dumbbell in each hand.
- 02Hinge forward from the hips with a flat back until the torso nears parallel.
- 03Lift both elbows so the upper arms sit tight against the torso.
- 04Start with the elbows bent to about 90 degrees.
수행
- 01Extend both elbows simultaneously until the arms are straight behind you.
- 02Hold the lockout for a beat and squeeze the triceps.
- 03Bend the elbows to lower the dumbbells under control.
- 04Keep the upper arms frozen in place for every rep.
체크포인트
- -Upper arms stay parallel to the floor throughout.
- -Full lockout is achieved on every rep.
- -The hinge angle at the hips never changes.
- -Dumbbells do not swing past the line of the torso.
흔한 실수
- -Using momentum from the shoulders instead of extending the elbows.
- -Letting the elbows sag as the set fatigues.
- -Loading too heavy to reach a straight-arm finish.
- -Rounding the back during the hinge.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 15 reps with light dumbbells.
- -Best placed late in an arm or push session as an isolation finisher.
- -Progress by adding a pause at lockout before adding load.