Barbell Reverse Preacher Curl

준비 자세

1. 01Set the preacher bench so the armpits sit snugly over the top of the pad.
2. 02Grip the bar overhand at shoulder width.
3. 03Rest the backs of the upper arms flat on the pad.
4. 04Start with the elbows extended but not forcefully locked.

수행

1. 01Curl the bar up until the forearms are just short of vertical.
2. 02Keep the wrists straight and knuckles up throughout.
3. 03Squeeze at the top for a one count.
4. 04Lower slowly back to near-full extension.

체크포인트

• -Upper arms stay in full contact with the pad.
• -Wrists hold a straight line with the forearms.
• -The lowering phase is slower than the lift.
• -Shoulders stay down, not shrugging as the bar rises.

흔한 실수

• -Letting the wrists collapse into flexion under the pronated grip.
• -Lifting the elbows off the pad at the top.
• -Slamming into full extension at the bottom.
• -Loading like a regular preacher curl; the reverse grip needs less.