A standing barbell curl performed by shifting emphasis side to side rep by rep, letting you focus tension on one arm at a time while both hands stay on the bar.
팔바벨Elbow flexion
시작
끝
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
01Grip the barbell underhand at shoulder width.
02Stand tall with feet hip width apart and knees soft.
03Pin the elbows to the sides of the ribcage.
04Brace the trunk and set the shoulders back.
수행
01Curl the bar up while deliberately driving harder through one arm.
02Squeeze that side's biceps at the top of the rep.
03Lower under control to full elbow extension.
04Alternate the emphasized side on each rep, keeping the bar level.
체크포인트
-Bar stays roughly level even as emphasis alternates.
-Elbows stay pinned at the ribs, not drifting forward.
-Torso stays upright without a rocking rhythm.
-Each rep reaches full extension at the bottom.
흔한 실수
-Letting the bar tilt heavily and straining the wrists.
-Swinging the hips to start each rep.
-Turning the alternation into uneven half reps.
-Loading heavier than a strict two-arm curl allows.
프로그래밍 노트
-Use 3 sets of 8 to 12 total reps with a load slightly below your strict curl weight.
-Best used as a mind-muscle variation, not a top-strength movement.
-Straightforward barbell curls should remain the heavier base lift.
