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운동 라이브러리
Dumbbell Biceps Curl (With Arm Blaster)
A strict dumbbell curl performed with an arm blaster harness that locks the upper arms in place, removing cheat momentum and isolating the biceps.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Hang the arm blaster around the neck and adjust the strap so the plate sits against the upper abdomen.
- 02Press the backs of both upper arms firmly into the curved edges of the blaster.
- 03Hold a dumbbell in each hand with palms facing forward.
- 04Stand tall with feet hip width apart and the trunk braced.
수행
- 01Curl both dumbbells toward the shoulders while the upper arms stay pinned to the blaster.
- 02Keep constant contact between the triceps and the blaster edges.
- 03Squeeze the biceps at the top without shrugging the shoulders.
- 04Lower slowly to full elbow extension.
체크포인트
- -Upper arms never lose contact with the blaster.
- -The torso stays upright; the blaster does not tilt away from the body.
- -Elbows fully extend at the bottom of each rep.
- -The neck stays relaxed despite the strap.
흔한 실수
- -Leaning back to relieve tension the blaster is designed to create.
- -Letting the elbows slide off the blaster edges at the top.
- -Loading heavier than a strict curl allows and cutting range.
- -Shrugging into the strap instead of keeping shoulders down.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps with roughly 10 to 20 percent less load than a free-standing curl.
- -Good as a second biceps movement when strict isolation is the goal.
- -Pair with a heavier free curl earlier in the session for a strength-plus-isolation combo.