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운동 라이브러리
Dumbbell Biceps Curl on Exercise Ball with Leg Raised
A dumbbell curl performed seated on a stability ball with one foot lifted, combining elbow flexion with core and balance demand.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근복직근고관절 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit tall on a stability ball holding two dumbbells.
- 02Plant both feet hip width on the floor.
- 03Let the arms hang with palms facing forward.
- 04Lift one foot a few inches off the floor.
수행
- 01Curl both dumbbells toward the shoulders.
- 02Keep the raised leg still as the weights move.
- 03Squeeze the biceps at the top of the curl.
- 04Lower under control, then switch legs between sets.
체크포인트
- -Elbows stay pinned to the sides throughout.
- -Torso stays upright with no wobble on the ball.
- -The raised foot holds steady off the floor.
- -Wrists stay straight, not curled back.
흔한 실수
- -Rocking on the ball to swing the weights up.
- -Letting the raised foot tap down mid set.
- -Drifting the elbows forward into a front raise.
- -Using loads too heavy to keep balance.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps per leg position.
- -Go lighter than a standing curl; balance limits load.
- -Progress by extending the raised leg fully straight.