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운동 라이브러리
Cable Hammer Curl (With Rope)
A cable curl performed with a neutral rope grip that targets the brachialis and brachioradialis alongside the biceps.
팔케이블Elbow flexion
주동근
상완근완요골근
협응근
상완이두근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Attach a rope to a low cable pulley.
- 02Grip the rope ends with palms facing each other.
- 03Step back to put tension on the cable.
- 04Stand tall with elbows pinned to your sides.
수행
- 01Curl the rope up while keeping the neutral grip.
- 02Squeeze at the top with knuckles facing up.
- 03Lower under control until the elbows fully extend.
- 04Keep constant cable tension through the bottom.
체크포인트
- -Palms stay facing each other for the whole rep.
- -Elbows stay fixed beside the ribs, not drifting forward.
- -The torso stays upright without leaning back.
- -The cable stays taut at full elbow extension.
흔한 실수
- -Swinging the hips to start heavy reps.
- -Letting the elbows drift forward into a front raise.
- -Rotating the wrists out of the neutral position.
- -Cutting the bottom range to keep tension easy.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps.
- -The cable keeps tension at the bottom where dumbbell hammers go slack.
- -Progress by adding a two-second lowering phase before adding weight.