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운동 라이브러리
Standing Barbell Wide-Grip Biceps Curl
A standing barbell curl taken wider than shoulder width to bias the short head of the biceps for inner-arm fullness.
팔바벨Elbow flexion
주동근
상완이두근 (단두)
협응근
상완근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Grip the barbell underhand, hands wider than shoulder width.
- 02Stand tall with feet hip width apart.
- 03Let the bar hang at arm's length against the thighs.
- 04Pin the elbows to your sides.
수행
- 01Curl the bar toward the shoulders.
- 02Keep the elbows fixed at the sides.
- 03Squeeze the biceps at the top.
- 04Lower under control to full extension.
체크포인트
- -The grip stays clearly outside shoulder width.
- -Upper arms stay vertical; only the forearms move.
- -The torso stays still without leaning back.
- -Each rep finishes with fully straightened arms at the bottom.
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.
- -Gripping so wide the wrists ache.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps.
- -Lower for 2 to 3 seconds each rep.
- -Alternate with a close grip block to hit both biceps heads.