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운동 라이브러리
Cable Rope Hammer Preacher Curl
A neutral-grip rope curl over a preacher bench that isolates the brachialis and brachioradialis with constant cable tension and zero body english.
팔케이블Elbow flexion
주동근
상완근완요골근
협응근
상완이두근전완
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Set a preacher bench facing a low pulley and attach a rope.
- 02Sit with the chest against the pad and armpits over its top edge.
- 03Grip the rope ends with palms facing each other.
- 04Begin with the arms nearly straight and the cable under tension.
수행
- 01Curl the rope up along the pad while keeping the thumbs pointing up.
- 02Keep both upper arms pressed into the pad.
- 03Squeeze hard just short of the vertical forearm position.
- 04Lower slowly to a near-full stretch without slamming into lockout.
체크포인트
- -Neutral hammer grip is held from start to finish.
- -Elbows stay planted on the pad.
- -Both rope ends travel evenly.
- -The eccentric takes at least 2 seconds.
흔한 실수
- -Rotating the palms up at the top of the rep.
- -Lifting the elbows off the pad to finish reps.
- -Letting one hand lead and twisting the rope.
- -Dropping the weight through the stretch position.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps after your main curl work.
- -Prioritize the stretch and a controlled lowering; the pad makes momentum impossible anyway.
- -Rotate it with supinated preacher curls across training blocks for complete elbow flexor coverage.