라이브러리로시작 
끝 
운동 라이브러리
Barbell Drag Curl
A barbell curl variation that drags the bar up the torso with elbows traveling back, emphasizing the long head of the biceps.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Stand holding a barbell with a shoulder-width underhand grip.
- 02Let the bar rest against the thighs.
- 03Soften the knees and brace the trunk.
- 04Keep the shoulders down and back.
수행
- 01Drag the bar straight up along the torso.
- 02Drive the elbows back as the bar rises.
- 03Stop when the bar reaches the lower chest.
- 04Lower the bar down the same path.
체크포인트
- -The bar stays in contact with the body throughout.
- -Elbows travel behind the torso, not out front.
- -Shoulders stay depressed; the traps do not shrug the bar.
- -The bar path is vertical, not an arc.
흔한 실수
- -Letting the bar drift away from the torso into a normal curl.
- -Shrugging the shoulders to gain height.
- -Loading too heavy and cutting the range short.
- -Rocking the torso backward to finish the rep.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with moderate load.
- -Pause at the top for a stronger peak contraction.
- -Works well after heavy curls as a finisher.