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운동 라이브러리
Dumbbell Skull Crusher
A lying triceps extension with dumbbells that trains the long head through a deep stretch while letting each arm work independently.
팔덤벨Elbow extension
주동근
삼두
협응근
주근전완 굴곡근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Lie on a flat bench with a dumbbell in each hand.
- 02Press the dumbbells up so they sit over the shoulders with a neutral grip.
- 03Plant both feet on the floor and keep the lower back settled on the bench.
- 04Angle the upper arms slightly back toward the head to preload the triceps.
수행
- 01Bend only at the elbows and lower the dumbbells beside the head.
- 02Keep the upper arms still as the weights travel toward the ears.
- 03Stop when you feel a full stretch in the triceps without the elbows drifting.
- 04Extend the elbows and drive the dumbbells back to the start without pressing.
체크포인트
- -Upper arms stay fixed at the same angle for the whole set.
- -Dumbbells travel beside the head, not toward the chest.
- -Wrists stay neutral and stacked under the load.
- -Lowering phase is slower than the lift.
흔한 실수
- -Letting the elbows flare wide and turning the rep into a press.
- -Lowering the dumbbells to the forehead instead of beside the head.
- -Using a load that forces the shoulders to help.
- -Bouncing out of the bottom stretch.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a primary triceps builder.
- -Choose a load you can lower for a full 2 to 3 second count.
- -Pair with a pushdown variation to cover both stretched and shortened positions.