A seated single-arm curl with the elbow braced against the inner thigh, combining concentration-curl isolation with the smooth constant tension of a cable.
팔케이블Elbow flexion
시작
끝
주동근
상완이두근
협응근
상완근완요골근전완
장비
케이블
패턴
Elbow flexion
준비 자세
01Set a bench close to the low pulley and attach a single handle.
02Sit on the edge with feet wide and grab the handle underhand.
03Brace the back of the working upper arm against the inside of the same-side thigh.
04Lean the torso forward slightly and rest the free hand on the other knee.
수행
01Curl the handle toward the shoulder while the upper arm stays welded to the thigh.
02Supinate hard and squeeze the biceps at the top.
03Lower slowly until the arm is fully straight.
04Keep the cable taut through the bottom of every rep.
체크포인트
-Upper arm never leaves the inner thigh.
-Torso lean stays constant; no rocking to lift the weight.
-Full extension is reached at the bottom of each rep.
-Shoulder stays relaxed rather than dipping toward the handle.
흔한 실수
-Pulling with the shoulder instead of curling from the elbow.
-Sliding the elbow off the thigh under fatigue.
-Using momentum from a torso bounce.
-Neglecting the weaker arm's extra attention.
프로그래밍 노트
-Use 2 to 3 sets of 10 to 15 reps per arm at the end of arm training.
-Chase the peak-contraction squeeze rather than load; this is a precision movement.
-The cable version keeps tension at the bottom where the dumbbell version rests, so control the stretch.
