A single-arm preacher curl with an overhand grip on a low cable, shifting emphasis from the biceps to the brachioradialis and brachialis while the pad enforces strict form.
팔케이블Elbow flexion
시작
끝
주동근
완요골근상완근
협응근
상완이두근전완 신전근
장비
케이블
패턴
Elbow flexion
준비 자세
01Place a preacher bench facing a low pulley and attach a D-handle.
02Grip the handle with an overhand (pronated) grip.
03Rest the working upper arm on the pad with the arm extended.
04Set the chest against the pad and keep the wrist straight.
수행
01Curl the handle up while keeping the palm facing down.
02Stop just short of vertical to keep tension on the forearm flexors.
03Lower slowly to full extension without letting the wrist collapse.
04Complete all reps, then switch arms.
체크포인트
-Grip stays fully pronated for the entire rep.
-Wrist stays neutral and rigid, not curled or extended.
-Upper arm never leaves the pad.
-Cable tension is present through the full range.
흔한 실수
-Letting the wrist bend back under the load.
-Rotating toward a neutral grip as fatigue builds.
-Using biceps-curl loads; the reverse grip is significantly weaker.
-Lifting the elbow off the pad to finish reps.
프로그래밍 노트
-Use 2 to 3 sets of 10 to 15 reps per arm with modest loads.
-A smart pick for forearm and elbow health alongside heavy pulling work.
-Slot it after primary biceps work rather than before.
