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운동 라이브러리
Barbell Biceps Curl (With Arm Blaster)
A barbell curl performed with an arm blaster strapped across the torso, locking the upper arms in place to remove cheating and strictly isolate the biceps.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Hang the arm blaster around your neck and adjust the strap so the plate sits across the upper abdomen.
- 02Press the backs of both upper arms into the blaster's contoured edges.
- 03Grip the barbell underhand at shoulder width.
- 04Stand tall with a braced trunk and soft knees.
수행
- 01Curl the bar up while keeping the upper arms pressed into the blaster.
- 02Squeeze the biceps at the top without letting the elbows slide up the plate.
- 03Lower slowly to full elbow extension.
- 04Maintain constant contact between arms and blaster for every rep.
체크포인트
- -Upper arms never leave the blaster surface.
- -Elbows stay fully extended at the bottom of each rep.
- -Torso does not lean back to finish reps.
- -Wrists stay neutral, not curled toward you.
흔한 실수
- -Loading the bar as heavy as a free curl; the blaster removes momentum so loads must drop.
- -Shrugging the shoulders up to sneak leverage.
- -Letting the elbows peel off the plate at the top.
- -Cutting the bottom range to keep tension comfortable.
프로그래밍 노트
- -Use 3 sets of 8 to 12 strict reps with roughly 10 to 20 percent less weight than a standing curl.
- -Great second or third biceps movement when standing curls get cheaty.
- -The full stretch at the bottom is the point; do not shorten it.