An alternating dumbbell curl performed with an arm blaster locking the upper arms against the torso, removing elbow drift for stricter biceps isolation.
팔덤벨Elbow flexion
시작
끝
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
01Strap the arm blaster around the neck and rest it flat against the torso.
02Seat the backs of both upper arms against the blaster pads.
03Hold a dumbbell in each hand with arms extended.
04Stand tall with the core braced against the forward pull.
수행
01Curl one dumbbell up while the upper arm stays pressed into the pad.
02Squeeze the biceps at the top, then lower to full extension.
03Curl the opposite arm as the first returns.
04Alternate strictly, keeping both elbows on the pads throughout.
체크포인트
-Upper arms never leave the arm blaster pads.
-Each rep travels from full extension to full flexion.
-The neck stays relaxed; the strap carries the blaster, not a shrug.
흔한 실수
-Letting the elbow lift off the pad at the top of the curl.
-Leaning back to finish reps the pads will not allow to be cheated.
-Loading as heavy as free-standing curls and losing range.
-Letting the resting arm bend instead of hanging fully extended.
프로그래밍 노트
-Use 2 to 4 sets of 8 to 12 reps per arm with roughly 10 to 20 percent less load than free curls.
-The enforced strictness makes it a good hypertrophy finisher.
-Pair with hammer or reverse curls for complete elbow flexor coverage.
