라이브러리로시작 
끝 
운동 라이브러리
Cable Close-Grip Curl
A biceps curl on a low cable with hands close together, keeping constant tension on the biceps and biasing the long head with the narrow grip.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Attach a straight or EZ bar to the low pulley.
- 02Grip the bar underhand with hands about 6 to 8 inches apart.
- 03Stand a small step back from the stack with a soft knee bend.
- 04Pin the elbows to your sides and let the arms hang fully extended.
수행
- 01Curl the bar toward the upper chest by bending only at the elbows.
- 02Squeeze the biceps hard at the top without letting the elbows drift forward.
- 03Lower under control until the arms are fully straight.
- 04Keep tension on the cable at the bottom rather than resting.
체크포인트
- -Elbows stay pinned to the ribs through the whole rep.
- -Wrists stay neutral, not bent back under the load.
- -Torso stays upright with no backward lean.
- -The cable stays taut at full extension.
흔한 실수
- -Swinging the hips to start the rep.
- -Letting the elbows travel forward and turning it into a front raise.
- -Cutting the range short at the bottom.
- -Standing so close to the stack that tension disappears at the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps as a primary biceps movement.
- -The constant cable tension makes slow 3 second eccentrics very effective here.
- -Pair with a triceps pushdown as an antagonist superset to save time.