라이브러리로시작 
끝 
운동 라이브러리
Cable Curl
A standing low-cable elbow-flexion lift that loads the biceps under constant tension across the full range.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Attach a straight bar to a low pulley and stand close.
- 02Hold the bar with a shoulder-width underhand grip.
- 03Stand tall, brace lightly, and keep elbows pinned to the sides.
- 04Step back until the cable is taut with arms extended.
수행
- 01Curl the bar up by bending the elbows.
- 02Keep the upper arms fixed against the torso.
- 03Raise until the biceps are fully shortened without rolling the shoulders.
- 04Lower under control to full elbow extension while the cable stays loaded.
체크포인트
- -Elbows stay pinned beside the torso.
- -Tension never goes slack at the bottom.
- -Torso stays upright and still.
- -Wrists remain neutral, not folded back.
흔한 실수
- -Standing too far back so the cable tugs the arms forward.
- -Swinging the torso to start the rep.
- -Letting elbows drift forward at the top.
- -Releasing tension by resting at full extension.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps.
- -The constant cable tension suits higher-rep pump work.
- -Pair with a hinge or pulldown movement for balanced arm and back volume.