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운동 라이브러리
Cable Reverse One-Arm Curl
A single-arm pronated cable curl for building the brachioradialis one side at a time and fixing left-right grip and forearm imbalances.
팔케이블Elbow flexion
주동근
완요골근
협응근
상완이두근상완근손목 신전근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Attach a single handle to the low pulley.
- 02Grip the handle with the palm facing down.
- 03Stand tall with the working elbow pinned to your side.
- 04Place the free hand on your hip or the machine frame for stability.
수행
- 01Curl the handle toward the shoulder while keeping the palm facing down.
- 02Keep the elbow fixed against the ribs as the forearm rises.
- 03Pause briefly at the top contraction.
- 04Lower until the arm is completely straight before the next rep.
체크포인트
- -Palm stays pronated through the entire arc.
- -Shoulder stays square; the torso does not rotate toward the stack.
- -Wrist stays straight, not cocked back.
- -Both arms get the same reps and load.
흔한 실수
- -Rotating the palm up as fatigue sets in.
- -Leaning away from the stack to cheat the weight up.
- -Letting the elbow drift forward at the top.
- -Rushing the eccentric.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps per arm, weaker side first.
- -Program it after main biceps work when forearms are a priority.
- -Match reps to the weaker arm rather than pushing extra on the strong side.