라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Alternate Preacher Curl
A preacher-bench dumbbell curl done one arm at a time, using the angled pad to eliminate momentum and load the biceps hard in the stretched position.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Set the preacher bench so the armpits sit snugly over the top of the pad.
- 02Hold a dumbbell in each hand or one at a time, palms up.
- 03Rest the backs of both upper arms flat on the angled pad.
- 04Plant the feet and keep the chest against the pad.
수행
- 01Lower one dumbbell until the elbow is nearly straight.
- 02Curl it back up until the forearm is just short of vertical.
- 03Lower under control, then repeat with the other arm.
- 04Alternate arms while the non-working arm stays resting on the pad.
체크포인트
- -The back of the upper arm stays in full contact with the pad.
- -The bottom position reaches near-full extension without slamming the joint.
- -The shoulders stay down; the torso does not climb the pad to help.
흔한 실수
- -Bouncing out of the stretched bottom position.
- -Stopping the curl too early at the top and resting vertically.
- -Lifting the elbow off the pad as the weight gets heavy.
- -Shifting the hips or torso to generate momentum.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per arm with controlled 2 to 3 second eccentrics.
- -The stretched-position loading is intense, so start lighter than standing curls.
- -Alternating lets each arm rest briefly, supporting slightly heavier dumbbells.