라이브러리로시작 
끝 
운동 라이브러리
One-Arm Cable Curl
A single-arm standing biceps curl on a low cable that gives constant tension and lets you fix side-to-side imbalances.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Attach a single handle to the lowest pulley.
- 02Grip the handle with one hand, palm up.
- 03Step back until the cable is taut.
- 04Stand tall with the elbow at the side.
수행
- 01Curl the handle up toward the shoulder.
- 02Keep the elbow pinned against the torso.
- 03Squeeze the biceps at the top.
- 04Lower slowly until the arm is nearly straight.
체크포인트
- -The elbow stays fixed at the side throughout.
- -The cable stays under tension at the bottom.
- -The torso does not twist toward the pulley.
- -The wrist stays neutral, not curling inward.
흔한 실수
- -Leaning back or twisting to hoist the weight.
- -Letting the elbow drift forward at the top.
- -Standing too close and losing bottom-range tension.
- -Rushing the eccentric on every rep.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per arm.
- -Start with the weaker arm and match reps on the stronger side.
- -Progress with pauses at the top before adding stack plates.