라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Biceps Curl
The standard two-arm standing dumbbell curl, the baseline free-weight movement for building the biceps with independent loading of each arm.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand with feet about hip width apart holding a dumbbell in each hand.
- 02Let the arms hang at the sides with palms facing forward.
- 03Pull the shoulders back and down and brace the trunk lightly.
- 04Soften the knees slightly so the legs are stable but not rigid.
수행
- 01Curl both dumbbells toward the shoulders while keeping the elbows at the sides.
- 02Keep the wrists straight and the palms up throughout the lift.
- 03Squeeze the biceps hard at the top of the movement.
- 04Lower under control until the elbows are fully extended.
체크포인트
- -Upper arms stay vertical; only the forearms travel.
- -The torso stays tall with no backward lean at the top.
- -The lowering phase takes at least as long as the lift.
- -Elbows reach full extension at the bottom of every rep.
흔한 실수
- -Swinging the hips and lower back to heave the weights up.
- -Letting the elbows drift forward and turning the curl into a front raise.
- -Curling the wrists at the top instead of the elbows.
- -Stopping short of full extension to keep constant tension by accident.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a primary biceps builder.
- -For strength emphasis, run 4 to 6 sets of 5 to 8 reps with strict form.
- -Slow 3-second eccentrics are a simple progression before adding load.