라이브러리로시작 
끝 
운동 라이브러리
Overhead Cable Curl
A curl performed with arms held at shoulder height from a high pulley, biasing the biceps peak in a fully shortened position.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근전면 삼각근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Set the pulley at or above shoulder height.
- 02Grip the handle underhand and step back.
- 03Raise the arm out to shoulder height.
- 04Stand square with the core braced.
수행
- 01Curl the handle toward the side of the head.
- 02Keep the upper arm fixed at shoulder height.
- 03Squeeze the biceps hard in the shortened position.
- 04Extend slowly back until the arm is straight.
체크포인트
- -The upper arm stays parallel to the floor throughout.
- -The elbow stays still; only the forearm travels.
- -The peak squeeze happens near the ear.
- -The torso does not rotate toward the stack.
흔한 실수
- -Dropping the elbow as fatigue sets in.
- -Leaning away from the stack to add leverage.
- -Rushing the extension and losing constant tension.
- -Loading too heavy for the weak shortened position.
프로그래밍 노트
- -Use 3 sets of 12 to 15 reps with light weight.
- -Hold the top squeeze for one second each rep.
- -Use as a peak-contraction finisher after heavier curls.