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운동 라이브러리
Cable Rope One-Arm Hammer Preacher Curl
A single-arm neutral-grip rope curl over a preacher pad that isolates the brachialis of one arm at a time under strict, constant cable tension.
팔케이블Elbow flexion
주동근
상완근
협응근
완요골근상완이두근전완
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Face a preacher bench toward the low pulley and attach a rope.
- 02Grip one end of the rope with a thumb-up neutral grip.
- 03Set the working upper arm flat on the pad with the armpit over the top edge.
- 04Brace the free hand on the pad or bench frame.
수행
- 01Curl the rope end up along the pad, keeping the palm facing inward.
- 02Press the upper arm into the pad the whole way.
- 03Squeeze just short of vertical, then reverse.
- 04Lower slowly to a deep stretch without losing cable tension.
체크포인트
- -Neutral grip is held from stretch to squeeze.
- -Shoulder stays down and square, not hiking toward the ear.
- -Torso does not lean back to help the concentric.
- -Both arms are trained with matched reps and load.
흔한 실수
- -Twisting the torso toward the working arm.
- -Letting the elbow lift off the pad at the top.
- -Turning the palm up as fatigue builds.
- -Bouncing out of the bottom stretch.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps per arm, starting with the weaker side.
- -A precise accessory for correcting visible arm-size asymmetries.
- -Add a pause in the stretched bottom position to increase difficulty without load.