라이브러리로시작 
끝 
운동 라이브러리
Alternating Band Biceps Curl
An alternating curl against a resistance band that keeps continuous tension on the biceps of each arm in turn.
팔밴드Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
밴드
패턴
Elbow flexion
준비 자세
- 01Stand on the middle of a resistance band.
- 02Grip one handle in each hand, palms forward.
- 03Set feet hip width to fix band tension.
- 04Pin the elbows to your sides.
수행
- 01Curl one hand up toward the shoulder.
- 02Lower it under control to full extension.
- 03Curl the other hand as the first descends.
- 04Continue alternating at a steady rhythm.
체크포인트
- -The band stays taut even at the bottom.
- -Elbows stay fixed at the sides throughout.
- -Each arm reaches full extension between reps.
- -The torso stays still while arms alternate.
흔한 실수
- -Letting the band go slack at the bottom.
- -Rushing the tempo and cutting range short.
- -Swinging the shoulders to help the curl.
- -Standing unevenly so one side gets less tension.
프로그래밍 노트
- -Use 3 sets of 12 to 20 reps per arm.
- -Widen the stance to increase band resistance.
- -Good travel and warm-up option; bands load the top hardest.