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운동 라이브러리
One-Arm Cable Preacher Curl
A single-arm preacher curl using a low cable instead of free weight, combining the strict elbow bracing of the pad with constant tension at full extension.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Place a preacher bench facing a low pulley and attach a D-handle.
- 02Sit with the chest against the pad and the working upper arm flat on the sloped surface.
- 03Grip the handle underhand with the arm extended down the pad.
- 04Check that the cable is taut in the fully extended position.
수행
- 01Curl the handle up until the forearm is just short of vertical.
- 02Squeeze the biceps at the top without lifting the upper arm off the pad.
- 03Lower slowly to a full but controlled elbow extension.
- 04Finish the set, then repeat on the other arm.
체크포인트
- -The back of the upper arm stays in full contact with the pad.
- -Full extension is reached each rep without slamming into lockout.
- -Shoulder stays down; no shrug to finish reps.
- -Constant cable tension at the bottom where dumbbells go slack.
흔한 실수
- -Lifting the elbow off the pad at the top of the rep.
- -Bouncing out of the stretched bottom position.
- -Curling past the point of tension and resting at the top.
- -Twisting the torso to help the weaker arm.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per arm; the pad plus cable makes every rep honest.
- -Great for addressing left-right biceps size differences.
- -Control the bottom stretch; it is where preacher curls build the most and hurt the most.