A biceps curl performed from a high pulley with the arms overhead, pulling the hands down toward the head to train the biceps in a shortened position similar to a chin-up finish.
팔케이블Elbow flexion
시작
끝
주동근
상완이두근
협응근
상완근광배근코어
장비
케이블
패턴
Elbow flexion
준비 자세
01Set the pulley high and attach a straight or EZ bar, or use dual handles.
02Grip underhand and sit or kneel facing the stack with arms extended overhead toward the pulley.
03Set the shoulders down so the lats lightly anchor the upper arms.
04Lean the torso back just enough to see the cable line.
수행
01Curl the bar down toward the top of the head by bending the elbows.
02Keep the upper arms pointing at the pulley; only the forearms move.
03Squeeze the biceps hard at full flexion.
04Extend the arms back overhead under control to a full stretch.
체크포인트
-Upper arms stay aimed at the pulley for every rep.
-The pull comes from elbow flexion, not a lat pulldown.
-Full overhead extension between reps.
-Torso angle stays fixed; no rocking backward.
흔한 실수
-Dropping the elbows and turning it into a pulldown.
-Leaning back to move the weight with body mass.
-Skipping full extension at the top.
-Overloading so the shoulders lose position overhead.
프로그래밍 노트
-Use 2 to 3 sets of 10 to 15 reps as a shortened-position biceps movement.
-Pairs well with an incline curl that loads the opposite, lengthened position.
-Also useful as targeted assistance for lifters chasing chin-up strength.
