앉아서 오버헤드 덤벨 삼두근 익스텐션

This movement targets the triceps by extending the arms overhead while holding a dumbbell with both hands in a seated position.

Instructions:

• Sit on a bench with your back straight and feet flat on the floor.

• Hold one dumbbell with both hands, palms facing upward, gripping the inner plate or handle.

• Extend your arms fully overhead, keeping elbows close to your head.

• Slowly lower the dumbbell behind your head by bending at the elbows.

• Push the dumbbell back up to the starting position by extending your elbows.

Common mistakes:

• Letting the elbows flare out too much.

• Using the shoulders instead of isolating the triceps.

• Arching the lower back excessively.

• Lowering the dumbbell too quickly without control.