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운동 라이브러리
Cable Reverse Curl
A pronated-grip cable curl that shifts emphasis to the brachioradialis and forearm extensors while still training the elbow flexors under constant tension.
팔케이블Elbow flexion
주동근
완요골근상완이두근
협응근
상완근손목 신전근전완
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Attach a straight or EZ bar to the low pulley.
- 02Grip the bar with palms facing down at about shoulder width.
- 03Stand tall a small step back from the stack with elbows at your sides.
- 04Set the wrists straight or slightly extended and keep them there.
수행
- 01Curl the bar toward the shoulders while keeping the elbows pinned to the ribs.
- 02Keep the knuckles pointing up throughout the rep.
- 03Squeeze at the top without letting the elbows drift forward.
- 04Lower under control until the arms are fully straight.
체크포인트
- -Wrists stay neutral, not curled back or flexed.
- -Elbows stay fixed at the sides of the torso.
- -Torso stays upright with no backward lean.
- -Tension stays on the forearms through the full lowering phase.
흔한 실수
- -Letting the wrists collapse into extension under load.
- -Swinging the hips to start each rep.
- -Loading it like a regular curl; the pronated grip is weaker.
- -Cutting the bottom of the rep short.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps at the end of an arm or pull session.
- -Run it lighter than supinated curls; expect roughly 60 to 80 percent of your curl load.
- -Slow 3 second eccentrics build forearm size and elbow resilience.