라이브러리로시작 
끝 
운동 라이브러리
Incline Dumbbell Biceps Curl
An incline bench curl that puts the biceps long head under a deep stretch, making it a strong choice for hypertrophy work at long muscle lengths.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전면 삼각근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Set an incline bench to roughly 45 to 60 degrees.
- 02Sit back with your head and upper back against the pad.
- 03Let both arms hang straight down with palms facing forward.
- 04Plant your feet flat and keep the shoulders pinned back.
수행
- 01Curl both dumbbells up while keeping the upper arms hanging vertically.
- 02Squeeze the biceps hard at the top without swinging the elbows forward.
- 03Lower under control until the elbows are fully straight.
- 04Let the biceps reach a full stretch at the bottom before the next rep.
체크포인트
- -Upper arms stay behind the torso line for the whole set.
- -Palms stay supinated from bottom to top.
- -Head and upper back stay on the pad.
- -Elbows reach full extension every rep.
흔한 실수
- -Letting the elbows drift forward to make the top easier.
- -Cutting the bottom range short to avoid the stretch.
- -Shrugging the shoulders off the pad to help the weight up.
- -Going so heavy the torso peels off the bench.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with a controlled 2 to 3 second lowering phase.
- -Load lighter than a standing curl; the stretched position punishes cheating.
- -Pairs well after a heavier standing or preacher curl as a stretch-focused finisher.