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운동 라이브러리
Seated Alternating Dumbbell Biceps Curl on Exercise Ball
A seated alternating dumbbell curl on a stability ball that isolates the biceps one arm at a time while the unstable seat keeps the trunk engaged.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근코어
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit on the center of an exercise ball with feet flat and about hip width apart.
- 02Hold a dumbbell in each hand with arms hanging at the sides, palms forward.
- 03Sit tall with the chest up and shoulders pulled back.
- 04Brace the trunk lightly to keep the ball still.
수행
- 01Curl one dumbbell toward the shoulder while the other arm stays extended.
- 02Keep the working elbow pinned to the ribcage through the whole arc.
- 03Lower the dumbbell under control to full elbow extension.
- 04Alternate arms in a steady rhythm without rocking on the ball.
체크포인트
- -The ball stays still; the hips do not shift side to side.
- -The upper arm remains vertical, only the forearm moves.
- -The torso stays upright with no backward lean.
- -Both feet stay flat and evenly weighted.
흔한 실수
- -Bouncing on the ball to generate momentum.
- -Leaning away from the working arm.
- -Curling both arms at once out of impatience with the tempo.
- -Cutting the lowering phase short.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps per arm.
- -Choose a load slightly lighter than a bench-seated curl to keep balance intact.
- -Works well late in an arm session when the biceps are already fatigued.