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운동 라이브러리
Standing Dumbbell Bent Over Two-Arm Triceps Extension
A bilateral bent-over triceps extension that trains both arms simultaneously in the contracted position while the hinge loads the posterior chain isometrically.
팔덤벨Elbow extension
주동근
삼두
협응근
후면 삼각근척추기립근코어
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Hold a dumbbell in each hand with a neutral grip.
- 02Hinge at the hips until the torso is close to parallel with the floor.
- 03Set a flat back with the head in line with the spine.
- 04Lift both upper arms beside the torso so they are parallel to the floor.
수행
- 01Extend both elbows together until the arms are straight behind you.
- 02Squeeze the triceps at full lockout for a moment.
- 03Bend the elbows and lower both forearms under control to 90 degrees.
- 04Keep the hinge position fixed for the entire set.
체크포인트
- -Both arms reach lockout at the same time.
- -Upper arms never drop below the torso line.
- -Back stays flat and hips stay hinged throughout.
- -Dumbbells stay in a neutral grip with wrists straight.
흔한 실수
- -Standing up out of the hinge as fatigue builds.
- -Bouncing the dumbbells with shoulder swing.
- -Letting one arm finish short of the other.
- -Rounding the upper back to hold the position.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with light dumbbells and a strict pause.
- -The hinge limits loading, so treat this as a pump and lockout drill.
- -Superset with a stretched-position extension for complete triceps coverage.