라이브러리로시작 
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운동 라이브러리
Standing Barbell Close-Grip Curl
A standing barbell curl with hands inside shoulder width that biases the long head of the biceps.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Stand with feet hip width apart.
- 02Grip the bar underhand, hands inside shoulder width.
- 03Let the bar hang at arms' length.
- 04Pin the elbows to your sides and brace.
수행
- 01Curl the bar up toward the shoulders.
- 02Squeeze the biceps hard at the top.
- 03Lower the bar under control to full extension.
- 04Repeat without swinging the torso.
체크포인트
- -Elbows stay fixed at the sides through the whole rep.
- -Wrists remain straight, not bent back under the bar.
- -Torso stays upright with no backward lean.
- -Arms reach full extension at the bottom of each rep.
흔한 실수
- -Swinging the hips to heave the bar up.
- -Letting the elbows drift forward at the top.
- -Cutting the bottom range and keeping constant elbow bend.
- -Using a grip so narrow the wrists ache.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -An EZ bar eases wrist strain if the straight bar bothers you.
- -Alternate with wide-grip curls to train both biceps heads.