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운동 라이브러리
Lying Cable Biceps Curl
A biceps curl performed lying on the floor or a bench in front of a low pulley, removing all body english so the biceps do every inch of the work.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Attach a straight or EZ bar to the low pulley.
- 02Lie on your back with feet toward the stack, head away from it.
- 03Grip the bar underhand at shoulder width with arms extended toward the pulley.
- 04Press the upper back and head into the floor and pin the elbows to your sides.
수행
- 01Curl the bar toward the forehead by bending only at the elbows.
- 02Squeeze the biceps at full flexion.
- 03Lower under control until the arms are completely straight.
- 04Keep the elbows and upper arms motionless against the torso throughout.
체크포인트
- -Head, shoulders, and upper back stay flat on the floor.
- -Elbows stay pinned; only forearms move.
- -The cable stays taut with a stretch at full extension.
- -No hip lift or leg drive at any point.
흔한 실수
- -Lifting the head or shoulders to meet the bar.
- -Letting the elbows rise off the torso as fatigue builds.
- -Sliding the body toward the stack and losing tension.
- -Bending the wrists back under load.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps; expect noticeably lighter loads than standing curls.
- -Excellent corrective work when standing curls turn into hip swings.
- -Works well late in a session when strictness matters more than load.