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운동 라이브러리
Two-Arm Cable Curl on Incline Bench
A two-arm cable curl performed lying back on an incline bench, combining the long-head stretch of incline curls with the constant tension of a cable.
팔케이블Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
- 01Place an incline bench set to 45 to 60 degrees facing away from a low pulley.
- 02Attach a straight or EZ bar to the low pulley and grip it underhand.
- 03Sit back on the bench with the cable running under or beside the seat.
- 04Let the arms hang back behind the torso so the biceps start stretched.
수행
- 01Curl the bar toward the shoulders while the upper arms stay hanging back.
- 02Squeeze the biceps at the top without lifting the elbows forward.
- 03Lower slowly back to a full stretch behind the body.
- 04Keep the shoulders and head against the bench throughout.
체크포인트
- -Upper arms stay behind the torso; they do not swing forward.
- -Tension stays on the cable at the fully lengthened bottom position.
- -The back and head stay on the bench pad for every rep.
흔한 실수
- -Letting the elbows drift toward the ceiling to shorten the movement.
- -Sitting up off the pad as reps get hard.
- -Bouncing out of the stretched bottom position.
- -Setting the bench too upright and losing the stretch.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps; the stretched position makes moderate loads feel heavy.
- -A controlled 2 to 3 second eccentric maximizes the lengthened-position stimulus.
- -Rotate with dumbbell incline curls for variety in the same slot.