라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Curl
A standing isolation exercise that trains the elbow flexors through a full supinated curl with each arm loaded independently.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall holding a dumbbell in each hand at the sides.
- 02Set feet around hip width with a slight knee bend.
- 03Pin the elbows close to the ribs and face the palms forward.
- 04Brace the trunk and pull the shoulders down and back.
수행
- 01Curl the dumbbells toward the shoulders by flexing the elbows.
- 02Keep the upper arms still as the forearms rotate up.
- 03Squeeze the biceps at the top with palms fully supinated.
- 04Lower under control until the arms are fully extended.
체크포인트
- -Elbows stay pinned to the sides throughout.
- -The torso remains upright with no swinging.
- -Wrists stay neutral and the palms finish supinated.
- -Each rep ends in full elbow extension.
흔한 실수
- -Swinging the torso to heave the weight up.
- -Letting the elbows drift forward to recruit the shoulders.
- -Cutting the range short and skipping full extension.
- -Dropping the dumbbells quickly instead of controlling the lowering.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps.
- -Alternating arms allows heavier loads while curling both keeps tension constant.
- -Pair with a pressing or triceps movement for balanced arm work.