A single-arm curl performed with the upper arm held overhead against a band, training the biceps in its fully shortened position similar to the top of a high cable curl.
팔밴드Elbow flexion
시작
끝
주동근
상완이두근
협응근
상완근전면 삼각근전완 굴곡근
장비
밴드
패턴
Elbow flexion
준비 자세
01Anchor the band at floor level or under the opposite foot.
02Raise the working arm out and up so the upper arm is near shoulder height or slightly above.
03Hold the band with an underhand grip and step away until there is tension with the arm extended.
04Brace the trunk and keep the shoulder blade set.
수행
01Curl the hand toward the head while the upper arm stays fixed overhead.
02Squeeze hard in the fully flexed position, like a front double biceps pose.
03Extend the elbow under control back to the start.
04Finish the set, then repeat on the other arm.
체크포인트
-Upper arm position does not drop or drift forward during the set.
-Peak contraction is held for a beat on every rep.
-Band stays taut through the full range.
-Torso stays tall without side lean.
흔한 실수
-Letting the elbow fall as fatigue sets in, turning it into a pulldown.
-Using a band so heavy the hand cannot reach full flexion.
-Whipping the band with momentum instead of squeezing.
-Rotating the torso toward the anchor to shorten the range.
프로그래밍 노트
-Use 2 to 3 sets of 12 to 20 reps per arm with a deliberate top squeeze.
-Program late in an arm session to chase a peak contraction pump.
-Progress by increasing distance from the anchor before switching bands.
