A curl performed with the upper arms held out at shoulder height, curling the dumbbells toward the head to load the biceps in a fully shortened position.
팔덤벨Elbow flexion
시작
끝
주동근
상완이두근
협응근
전면 삼각근상완근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
01Stand tall with a light dumbbell in each hand.
02Raise both upper arms out to the sides to shoulder height, elbows extended and palms up.
03Brace the trunk and keep the shoulders down away from the ears.
04Hold the upper arms parallel to the floor as the fixed position.
수행
01Curl the dumbbells in toward the head while the upper arms stay at shoulder height.
02Squeeze the biceps hard as the hands approach the ears.
03Extend the elbows back out under control to the start.
04Keep the upper arms level for every rep.
체크포인트
-Upper arms stay parallel to the floor and do not drop between reps.
-The curl travels toward the head, not down toward the chest.
-Shoulders stay depressed despite the raised-arm position.
-The peak squeeze is deliberate on every rep.
흔한 실수
-Letting the elbows sag as the set fatigues.
-Using heavy dumbbells that turn it into a shoulder struggle.
-Rushing reps and skipping the peak contraction.
-Shrugging the traps to hold the arms up.
프로그래밍 노트
-Use 2 to 3 sets of 12 to 15 reps with light dumbbells.
-Program as a peak-contraction finisher after heavier curls.
-The shoulder isometric usually limits set length; stop when the elbows drop.
