라이브러리로시작 
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운동 라이브러리
Dumbbell Hammer Curl
A standing neutral-grip dumbbell curl that loads the brachialis and brachioradialis, adding arm thickness and forearm strength alongside supinated curls.
팔덤벨Elbow flexion
주동근
상완근완요골근
협응근
상완이두근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand with feet hip width apart holding a dumbbell in each hand.
- 02Keep the palms facing the thighs in a neutral grip.
- 03Pull the shoulders back and down and brace the trunk.
- 04Soften the knees slightly for a stable base.
수행
- 01Curl both dumbbells toward the shoulders with the palms facing each other.
- 02Keep the elbows pinned to the sides through the whole arc.
- 03Pause briefly at the top with the thumbs near the front delts.
- 04Lower under control to full elbow extension.
체크포인트
- -The grip stays neutral from start to finish.
- -The torso stays tall with no backward lean.
- -Wrists stay straight in line with the forearms.
- -The eccentric is as controlled as the lift.
흔한 실수
- -Swinging the dumbbells with hip and shoulder momentum.
- -Letting the elbows drift forward at the top.
- -Rotating the palms up and turning it into a regular curl.
- -Stopping short of full extension between reps.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -Hammer curls tolerate about 10 percent more load than supinated curls; earn it with strict form.
- -Alternate arms for stricter control when fatigue builds.