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운동 라이브러리
Lying Cable Close-Grip Curl
A biceps curl performed lying on the back facing a low pulley, removing body sway so the close grip fully isolates the biceps.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근완요골근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Attach a straight bar to the low pulley.
- 02Lie on your back with feet toward the stack.
- 03Grip the bar underhand with hands close together.
- 04Start with arms extended toward the pulley.
수행
- 01Curl the bar toward the shoulders.
- 02Keep the upper arms pressed against the floor.
- 03Squeeze the biceps at peak contraction.
- 04Lower slowly to full elbow extension.
체크포인트
- -The head, back, and hips stay on the floor.
- -Upper arms stay grounded; only the forearms move.
- -Cable tension stays on the biceps at full extension.
- -The close grip keeps the elbows tucked inward.
흔한 실수
- -Lifting the shoulders off the floor to shorten the pull.
- -Letting the elbows drift up during the curl.
- -Using momentum from the hips to start the rep.
- -Stopping short of full extension at the bottom.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps.
- -The lying position suits strict slow tempo; try 2 seconds up, 3 down.
- -Progress load slowly; the strict position is weaker than standing curls.