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운동 라이브러리
Bayesian Cable Curl
A cable curl performed facing away from a low pulley so the biceps are loaded hardest in the fully lengthened, behind-the-body position.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Set a single handle on the lowest pulley position.
- 02Grab the handle underhand and face away from the stack.
- 03Step forward into a staggered stance until the cable is taut.
- 04Let the working arm extend down and slightly behind the torso.
수행
- 01Curl the handle forward and up while the upper arm stays behind the body line.
- 02Keep the shoulder pinned back; do not let it roll forward.
- 03Squeeze at the top, then lower slowly back into the deep stretch.
- 04Complete all reps, then switch arms.
체크포인트
- -Constant cable tension at the bottom stretch position.
- -Upper arm stays angled behind the torso, not drifting forward.
- -Torso stays still; no rocking forward to help the curl.
- -Elbow reaches full extension between reps.
흔한 실수
- -Standing too close to the stack and losing the stretch.
- -Letting the shoulder round forward as fatigue builds.
- -Turning it into a front raise by lifting the whole arm.
- -Rushing the eccentric where this exercise does its best work.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps per arm.
- -The lengthened bias suits slow eccentrics and pauses in the stretch.
- -Program it as the first curl of the day when biceps growth is the priority.