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운동 라이브러리
Dumbbell Alternate Biceps Curl
A standing dumbbell curl performed one arm at a time in alternation, letting each biceps get full focus while the other arm rests briefly.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall with a dumbbell in each hand at the sides.
- 02Set the feet hip width and brace the core lightly.
- 03Start with palms facing the thighs or already supinated.
- 04Pin both elbows close to the ribs.
수행
- 01Curl one dumbbell up, supinating the palm as it rises.
- 02Squeeze the biceps at the top, then lower under control.
- 03As the first dumbbell returns, begin curling the other arm.
- 04Alternate arms in a smooth rhythm for the full set.
체크포인트
- -Elbows stay at the ribs; upper arms do not swing forward.
- -The torso stays still while arms alternate.
- -Each arm reaches full extension at the bottom before the next rep.
흔한 실수
- -Rocking side to side to heave each dumbbell up.
- -Letting the resting arm hang with a bent elbow.
- -Rushing the alternation and losing the eccentric.
- -Leaning back as fatigue builds.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per arm for hypertrophy.
- -The brief per-arm rest allows slightly heavier dumbbells than simultaneous curls.
- -Count reps per arm, not total, to keep sides even.