라이브러리로시작 
끝 
운동 라이브러리
Standing One-Arm Dumbbell Extension
A standing single-arm overhead extension that isolates each triceps and exposes side-to-side strength gaps.
팔덤벨Elbow extension
주동근
상완삼두근
협응근
주근코어 안정근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Stand tall with feet hip width apart.
- 02Press one dumbbell overhead with a neutral grip.
- 03Point the upper arm straight up beside the head.
- 04Brace the trunk and steady the ribs.
수행
- 01Bend the elbow to lower the dumbbell behind the head.
- 02Descend until a full triceps stretch is felt.
- 03Extend the elbow to return to lockout.
- 04Finish the set, then switch arms.
체크포인트
- -The upper arm stays vertical beside the ear.
- -The elbow points forward, not flared to the side.
- -The torso stays tall with no lateral lean.
- -The ribs stay down; the lower back does not arch.
흔한 실수
- -Leaning away from the working arm for leverage.
- -Letting the elbow drift forward at the bottom.
- -Shortening the range to avoid the stretch.
- -Arching the lower back on the press to lockout.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps per arm.
- -Use the free hand to brace the working elbow if needed.
- -Start with the weaker arm and match its reps.