라이브러리로시작 
끝 
운동 라이브러리
Seated Dumbbell Triceps Extension
A seated overhead extension lowering a dumbbell behind the head one arm at a time to stretch and build the triceps long head.
팔덤벨Overhead elbow extension
주동근
상완삼두근
협응근
주근삼각근
장비
덤벨
패턴
Overhead elbow extension
준비 자세
- 01Sit on a bench with the back supported if possible.
- 02Hold one dumbbell and press it overhead.
- 03Point the elbow toward the ceiling, upper arm vertical.
- 04Brace the core and keep the ribs down.
수행
- 01Bend the elbow to lower the dumbbell behind the head.
- 02Descend until the triceps reach a full stretch.
- 03Extend the elbow to press the dumbbell back up.
- 04Complete all reps, then switch arms.
체크포인트
- -The upper arm stays vertical beside the head.
- -The elbow points up, not out to the side.
- -The lower back stays neutral without flaring the ribs.
- -The dumbbell reaches a deep stretch each rep.
흔한 실수
- -Flaring the elbow outward as the weight lowers.
- -Arching the lower back to fake overhead range.
- -Cutting the stretch short at the bottom.
- -Moving the shoulder instead of just the elbow.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per arm.
- -The overhead position biases the long head more than pushdowns.
- -Progress slowly; shoulder mobility limits load more than triceps strength.