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운동 라이브러리
Cable Preacher Curl
A preacher curl performed with a low cable that keeps constant tension on the biceps through the full arc.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Set a preacher bench facing a low pulley.
- 02Attach a straight or EZ bar to the cable.
- 03Rest the upper arms flat on the pad.
- 04Grip the bar with palms up, arms nearly extended.
수행
- 01Curl the bar up toward the shoulders.
- 02Keep the upper arms glued to the pad.
- 03Squeeze the biceps hard at the top.
- 04Lower slowly to a near-full stretch.
체크포인트
- -The backs of the upper arms never leave the pad.
- -Cable tension stays on the biceps even at the top.
- -Wrists stay neutral, not curling toward you.
- -The bottom stops just short of a slack cable.
흔한 실수
- -Lifting the elbows off the pad at the top.
- -Dropping the weight through the stretch position.
- -Fully relaxing at the bottom and losing tension.
- -Leaning back to help heavy reps up.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps.
- -The cable removes the free-weight dead spot at the top of preacher curls.
- -Progress with slow 3 second negatives before adding plates.