A neutral-grip hammer curl performed seated on a stability ball, targeting the brachialis and brachioradialis while the unstable seat keeps the core working.
팔덤벨Elbow flexion
시작
끝
주동근
상완근완요골근
협응근
상완이두근전완 굴곡근코어
장비
덤벨
패턴
Elbow flexion
준비 자세
01Sit on the center of an exercise ball with feet flat and hip width apart.
02Hold a dumbbell in each hand at the sides with palms facing in.
03Sit tall with the chest up and shoulders back.
04Brace the trunk to keep the ball from rolling.
수행
01Curl both dumbbells toward the shoulders keeping the palms facing each other.
02Pin the elbows to the sides as the forearms travel.
03Squeeze at the top without leaning back on the ball.
04Lower under control to full elbow extension.
체크포인트
-Palms stay neutral for every rep; no rotation.
-The ball stays still under a quiet, upright torso.
-Upper arms stay vertical throughout.
-Feet stay planted and evenly weighted.
흔한 실수
-Bouncing on the ball to add momentum.
-Leaning back as the dumbbells rise.
-Letting the wrists break backward under the load.
-Cutting the bottom range to keep tension.
프로그래밍 노트
-Use 3 sets of 10 to 15 reps.
-Run it as accessory volume after heavier standing curls.
-Alternate arms if maintaining balance with both arms curling is too demanding.
