라이브러리로시작 
끝 
운동 라이브러리
Concentration Curl
A seated single-arm dumbbell curl braced against the inner thigh, isolating the biceps with strict form and a strong peak contraction.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit on a bench with the feet wide and a dumbbell between the legs.
- 02Grip the dumbbell underhand and brace the back of the upper arm against the inner thigh.
- 03Lean forward slightly with the free hand on the other knee.
- 04Let the working arm hang to a full extension.
수행
- 01Curl the dumbbell up toward the shoulder without moving the upper arm.
- 02Squeeze the biceps hard at the top.
- 03Lower slowly back to full elbow extension.
- 04Complete all reps, then switch arms.
체크포인트
- -The upper arm stays braced against the thigh for the whole set.
- -The palm stays supinated; the wrist does not curl in at the top.
- -Each rep starts from a dead hang at full extension.
흔한 실수
- -Rocking the torso to swing the dumbbell up.
- -Letting the elbow slide off the thigh.
- -Shortening the bottom range to keep tension easy.
- -Choosing a load that forces the shoulder to assist.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 15 reps per arm at the end of an arm session.
- -The bracing removes cheating, so drop the weight versus a standing curl.
- -Add a 1 second squeeze at the top to sharpen the peak contraction.