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운동 라이브러리
Seated Barbell Close-Grip Concentration Curl
A seated concentration-style curl with a close-grip barbell braced against the inner thighs, isolating the biceps peak with strict form.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Sit on the end of a flat bench with feet wide and flat on the floor.
- 02Hold the bar with an underhand grip, hands 6 to 8 inches apart.
- 03Lean forward from the hips and brace the backs of both upper arms against the inner thighs.
- 04Let the arms hang toward the floor with elbows extended.
수행
- 01Curl the bar up toward the chin while the upper arms stay braced.
- 02Keep the torso still as the bar rises.
- 03Squeeze the biceps hard at the top.
- 04Lower the bar slowly back to full extension.
체크포인트
- -Upper arms stay pinned against the thighs the whole set.
- -The torso holds its forward lean without rocking.
- -Elbows reach full extension at the bottom of each rep.
- -Wrists stay neutral under the close grip.
흔한 실수
- -Rocking the torso backward to lift the bar.
- -Letting the elbows slip off the thighs mid-set.
- -Shorting the bottom half of the range.
- -Gripping so narrow that the wrists twist.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps as a finishing isolation movement.
- -Prioritize the squeeze and the slow lowering over load.
- -An EZ bar version is friendlier if the close straight-bar grip bothers your wrists.