라이브러리로시작 
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운동 라이브러리
Standing Barbell Reverse-Grip Curl
A pronated-grip barbell curl that shifts emphasis to the brachioradialis and brachialis for forearm and elbow flexor development.
팔바벨Elbow flexion
주동근
완요골근상완근
협응근
상완이두근전완 신전근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Grip the bar overhand at shoulder width with thumbs wrapped.
- 02Stand tall with the bar resting against the thighs.
- 03Pin the elbows to the sides of the torso.
- 04Set the wrists straight and keep them rigid.
수행
- 01Curl the bar up while keeping the knuckles facing forward.
- 02Stop when the forearms are just past parallel to the floor or slightly higher.
- 03Lower under control to full elbow extension.
- 04Keep the elbows fixed at the sides for every rep.
체크포인트
- -Wrists stay neutral, not bent back under the load.
- -Elbows do not drift forward at the top.
- -Torso stays upright without leaning back.
- -Grip stays tight through the whole set.
흔한 실수
- -Letting the wrists extend and hang in the joint.
- -Using biceps-curl loads; the reverse grip is meaningfully weaker.
- -Swinging the hips to start the rep.
- -Cutting the eccentric short and dropping the bar down.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with roughly 60 to 70 percent of your curl load.
- -Pairs well after supinated curls to finish the elbow flexors.
- -An EZ bar reverse curl is an easier-on-the-wrists alternative.