라이브러리로시작 
끝 
운동 라이브러리
Cable Concentration Curl
A seated single-arm curl with the elbow braced against the inner thigh and resistance from a low cable, isolating the biceps with tension through the entire range.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Attach a single D-handle to the low pulley.
- 02Set a bench or box sideways to the stack and sit facing away at a slight angle.
- 03Grip the handle underhand and brace the back of the working upper arm against the inner thigh.
- 04Lean the torso slightly forward and let the arm extend toward the pulley.
수행
- 01Curl the handle up toward the shoulder using only the elbow.
- 02Squeeze at the top for a full second while the upper arm stays glued to the thigh.
- 03Lower slowly until the elbow is fully straight.
- 04Complete all reps, then switch sides.
체크포인트
- -Upper arm stays braced against the thigh, never floating.
- -Only the forearm moves; shoulder stays quiet.
- -The cable keeps tension at full extension.
- -Torso angle stays fixed through the set.
흔한 실수
- -Rocking the torso back to lift the weight.
- -Letting the elbow slide off the thigh mid-set.
- -Loading so heavy that the shoulder pitches in.
- -Rushing the eccentric and losing the isolation.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps per arm as a finishing isolation movement.
- -Because the cable keeps bottom-range tension, it suits lengthened-partial rep drops at the end of a set.
- -Start with the weaker arm and match reps with the stronger one.