라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Cross Body Hammer Curl
A neutral-grip curl brought across the torso toward the opposite shoulder, biasing the brachialis and brachioradialis for arm thickness and forearm strength.
팔덤벨Elbow flexion
주동근
상완근완요골근
협응근
상완이두근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall with feet hip width apart and a dumbbell in each hand.
- 02Hold the dumbbells at the sides with palms facing the thighs.
- 03Pull the shoulders back and brace the trunk.
- 04Keep a soft bend in the knees.
수행
- 01Curl one dumbbell across the body toward the opposite shoulder, keeping the palm facing in.
- 02Keep the working elbow close to the torso as the forearm travels diagonally.
- 03Squeeze at the top near the opposite pec, then lower along the same diagonal path.
- 04Complete the rep to full extension, then curl with the other arm.
체크포인트
- -The palm stays neutral for the entire rep; no wrist rotation.
- -The torso does not twist toward the working arm.
- -The dumbbell travels a consistent diagonal line each rep.
- -Full elbow extension at the bottom before the next rep.
흔한 실수
- -Rotating the torso to bring the shoulder to the dumbbell.
- -Swinging the weight up with hip drive.
- -Letting the elbow wing away from the body at the top.
- -Rushing the lowering phase down the diagonal.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per arm.
- -Hammer-grip work tolerates slightly heavier loads than supinated curls; keep the path strict anyway.
- -Slot it after a supinated curl to round out elbow flexor volume.