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운동 라이브러리
Dumbbell Alternate Seated Hammer Curl
A seated alternating dumbbell curl with a neutral grip that targets the brachialis and brachioradialis alongside the biceps, with the seat removing lower-body cheat.
팔덤벨Elbow flexion
주동근
상완근상완이두근
협응근
완요골근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit on an upright or flat bench with a dumbbell in each hand.
- 02Let the arms hang at the sides with palms facing the body.
- 03Pin both elbows against the ribs.
- 04Sit tall with the feet planted and core braced.
수행
- 01Curl one dumbbell up with the palm staying neutral, thumb leading.
- 02Bring it toward the front of the shoulder and squeeze.
- 03Lower under control to full extension.
- 04Curl the opposite arm and continue alternating.
체크포인트
- -Palms stay neutral for the entire rep; no rotation.
- -Elbows stay at the sides; upper arms do not swing forward.
- -The torso stays upright against the backrest or unsupported.
흔한 실수
- -Rocking the shoulders to start each rep.
- -Letting the wrists break backward under the dumbbell.
- -Alternating so fast the eccentric is dropped rather than lowered.
- -Leaning back to shorten the range.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per arm.
- -The neutral grip tolerates heavier loads than supinated curls; still keep reps strict.
- -Pair with a supinated curl in the same session to cover all elbow flexors.