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운동 라이브러리
Dumbbell Alternate Hammer Preacher Curl
An alternating hammer curl performed on a preacher bench, isolating the brachialis and biceps with strict elbow support.
팔덤벨Elbow flexion
주동근
상완근상완이두근
협응근
완요골근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit at a preacher bench holding two dumbbells.
- 02Rest both upper arms flat on the pad.
- 03Hold the dumbbells with palms facing each other.
- 04Extend both arms almost fully to start.
수행
- 01Curl one dumbbell up keeping the neutral grip.
- 02Squeeze briefly at the top of the curl.
- 03Lower it under control to near full extension.
- 04Repeat with the other arm, alternating each rep.
체크포인트
- -The backs of both upper arms stay on the pad.
- -Palms stay facing each other the whole rep.
- -The lowering phase is slower than the lift.
- -The non-working arm stays extended and still.
흔한 실수
- -Lifting the elbow off the pad at the top.
- -Bouncing out of the stretched bottom position.
- -Rotating the wrist into a supinated curl.
- -Shortening the range as the set gets hard.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per arm.
- -The pad removes cheating, so use less weight than standing hammers.
- -Progress with a two-second eccentric before increasing load.