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운동 라이브러리
Cable Triceps Pushdown (Rope)
A cable pushdown using a rope attachment that lets the hands split apart at lockout for a harder triceps contraction.
팔케이블Elbow extension
주동근
상완삼두근
협응근
주근전완 신전근
장비
케이블
패턴
Elbow extension
준비 자세
- 01Attach a rope to a high cable pulley.
- 02Grip the rope ends with palms facing each other.
- 03Stand close with a slight forward lean.
- 04Pin the elbows to your sides, forearms up.
수행
- 01Push the rope down until the arms are straight.
- 02Split the rope ends apart at the bottom.
- 03Squeeze the triceps hard at lockout.
- 04Let the forearms rise under control to the start.
체크포인트
- -Elbows stay pinned at the sides for every rep.
- -The rope ends pull apart and slightly back at lockout.
- -The torso holds a fixed slight lean, not pumping.
- -The wrists stay neutral in line with the forearms.
흔한 실수
- -Letting the elbows flare and drift forward.
- -Leaning over the cable to press with bodyweight.
- -Cutting the lockout short without splitting the rope.
- -Letting the stack yank the arms up between reps.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps.
- -Pause 1 second in the split lockout position.
- -Progress with small jumps; swap to a bar for heavier loads.