라이브러리로시작 
끝 
운동 라이브러리
Standing Dumbbell Bent Over One-Arm Triceps Extension
A single-arm bent-over triceps extension that isolates one arm at a time so you can focus on strict lockout and correct side-to-side imbalances.
팔덤벨Elbow extension
주동근
삼두
협응근
후면 삼각근척추기립근코어
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Hold a dumbbell in one hand with a neutral grip.
- 02Hinge at the hips until the torso is near parallel with the floor.
- 03Brace the free hand on the front thigh or a bench for support.
- 04Raise the working upper arm beside the torso, parallel to the floor.
수행
- 01Extend the elbow until the arm is straight in line with the torso.
- 02Hold the contraction for a beat at full lockout.
- 03Lower the forearm slowly back to a 90 degree elbow bend.
- 04Finish the set, then switch arms and match the reps.
체크포인트
- -Upper arm stays parallel to the floor for every rep.
- -Shoulders stay square instead of rotating toward the working arm.
- -Elbow reaches complete lockout each rep.
- -The supporting hand keeps the spine neutral.
흔한 실수
- -Swinging the dumbbell with shoulder momentum.
- -Letting the elbow sag below the torso line.
- -Twisting the torso open to lift a heavier weight.
- -Cutting the range short of lockout.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per arm with a strict tempo.
- -Start with the weaker arm and match its reps with the stronger arm.
- -Load stays light; the peak contraction is the point of the exercise.