라이브러리로시작 
끝 
운동 라이브러리
Standing Dumbbell Triceps Extension
A standing overhead extension holding one dumbbell with both hands, loading the triceps long head through a deep stretch.
팔덤벨Elbow extension
주동근
상완삼두근
협응근
주근코어 안정근
장비
덤벨
패턴
Elbow extension
준비 자세
- 01Stand with feet hip width apart.
- 02Cup one dumbbell end with both palms.
- 03Press the dumbbell overhead to full extension.
- 04Brace the trunk and tuck the ribs.
수행
- 01Bend the elbows and lower the dumbbell behind the head.
- 02Descend until the triceps reach a deep stretch.
- 03Keep the upper arms close to the ears.
- 04Extend the elbows to press back overhead.
체크포인트
- -Upper arms stay vertical beside the head.
- -Elbows point forward, not flared wide.
- -The lower back does not arch as the weight descends.
- -Full lockout is reached at the top of each rep.
흔한 실수
- -Flaring the elbows out to make reps easier.
- -Arching the lower back to fake overhead range.
- -Cutting the bottom stretch short.
- -Hitting the back of the head with the dumbbell.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps.
- -The overhead stretch biases the long head; control the bottom.
- -Sit on a bench if standing stability limits the load.