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운동 라이브러리
Cable Reverse Preacher Curl
A pronated-grip curl performed over a preacher bench at the cable stack, combining strict elbow isolation with constant tension for the brachioradialis.
팔케이블Elbow flexion
주동근
완요골근상완이두근
협응근
상완근손목 신전근전완
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Place a preacher bench facing a low pulley and attach a straight or EZ bar.
- 02Sit with the armpits snug over the top of the pad.
- 03Grip the bar with palms facing down at shoulder width.
- 04Start with the arms nearly straight and tension already on the cable.
수행
- 01Curl the bar up along the pad while keeping the knuckles facing up.
- 02Drive the backs of the upper arms into the pad throughout.
- 03Stop just short of vertical so tension stays on the muscle.
- 04Lower slowly until the elbows are almost fully extended.
체크포인트
- -Upper arms never lift off the pad.
- -Wrists stay straight against the pronated load.
- -Cable stays taut at the bottom of every rep.
- -Shoulders stay relaxed rather than hunching over the pad.
흔한 실수
- -Slamming into full extension at the bottom.
- -Letting the hips rise to heave the bar up.
- -Curling to fully vertical and resting at the top.
- -Overloading and losing the pronated wrist position.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with strict tempo.
- -The pad removes cheating, so expect noticeably lighter loads than standing reverse curls.
- -A good pairing after preacher curls to finish the elbow flexors and forearms.