라이브러리로시작 
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운동 라이브러리
Cable Drag Curl
A curl variation where the bar is dragged up the torso with the elbows traveling back, removing front-delt assistance and biasing the biceps long head under constant cable tension.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Attach a straight bar to the low pulley.
- 02Grip underhand at about shoulder width and stand one step back from the stack.
- 03Stand tall with a soft knee bend and the bar resting against the thighs.
- 04Set the shoulders down and back before the first rep.
수행
- 01Drag the bar straight up the front of the body, letting the elbows drift behind the torso.
- 02Keep the bar in light contact with the torso until it reaches the lower chest.
- 03Squeeze the biceps at the top with the elbows pulled back.
- 04Lower along the same close path until the arms are straight.
체크포인트
- -The bar path stays vertical and close to the body, not out in an arc.
- -Elbows move backward, never forward.
- -Shoulders stay depressed; no shrugging as the bar rises.
- -Constant cable tension at the bottom of every rep.
흔한 실수
- -Letting the elbows come forward and turning it into a standard curl.
- -Shrugging the traps to gain height.
- -Using loads that force torso lean.
- -Losing bar contact with the body and swinging it outward.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps; the range is shorter than a standard curl so expect lighter loads.
- -Good as a second biceps movement when front delts take over your regular curls.
- -Slow tempos amplify the peak-contraction effect of the drag path.