라이브러리로시작 
끝 
운동 라이브러리
Standing Barbell Concentration Curl
A strict bent-over barbell curl that locks the upper arms in front of the torso to isolate the biceps without body English.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Load a light barbell and take a shoulder-width underhand grip.
- 02Stand with feet hip width apart and hinge forward until the torso is roughly 45 degrees.
- 03Let the arms hang straight down with the upper arms fixed perpendicular to the floor.
- 04Set a flat back and brace the trunk before the first rep.
수행
- 01Curl the bar toward the chin while keeping the upper arms completely still.
- 02Squeeze the biceps hard at the top without lifting the torso.
- 03Lower the bar under control until the elbows are fully extended.
- 04Reset the hinge position between reps if the back starts to round.
체크포인트
- -Upper arms stay vertical and motionless through the set.
- -Torso angle does not change from rep to rep.
- -Elbows reach full extension at the bottom.
- -Neck stays neutral, eyes down and slightly forward.
흔한 실수
- -Swinging the torso up to help the bar move.
- -Drifting the elbows back toward the hips.
- -Loading too heavy and cutting the range short.
- -Rounding the lower back in the hinge.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with strict tempo.
- -Keep loads modest; this is an isolation finisher, not a strength lift.
- -A 2 to 3 second eccentric increases the training effect at light loads.