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운동 라이브러리
Barbell Preacher Curl
A barbell curl performed on a preacher bench that pins the upper arms to strictly isolate the biceps.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Adjust the seat so the armpits sit atop the pad.
- 02Rest the upper arms flat on the sloped surface.
- 03Grip the bar underhand at shoulder width.
- 04Start with the elbows almost fully extended.
수행
- 01Curl the bar up toward the shoulders.
- 02Keep the upper arms glued to the pad.
- 03Squeeze the biceps hard at the top.
- 04Lower slowly until the arms are nearly straight.
체크포인트
- -Triceps stay in contact with the pad every rep.
- -Wrists stay neutral, not curling toward the forearms.
- -The bottom stops just short of full elbow lockout.
- -Shoulders stay down, not shrugging as the bar rises.
흔한 실수
- -Lifting the elbows off the pad at the top.
- -Dropping the bar into a slack, bouncing bottom.
- -Leaning back to shorten the range.
- -Loading so heavy the hips leave the seat.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps.
- -The stretched bottom is the hardest point, so lower for 3 seconds.
- -Switch to an EZ bar if a straight bar irritates the wrists.