라이브러리로시작 
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운동 라이브러리
Incline Dumbbell Inner Biceps Curl
An incline curl performed with the arms curling out and away from the torso to bias the short head of the biceps while the incline stretches the long head.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근전면 삼각근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Set an incline bench to roughly 45 to 60 degrees and sit back fully.
- 02Let the arms hang straight down slightly away from the torso.
- 03Turn the palms forward and slightly outward.
- 04Pin the shoulders back against the pad.
수행
- 01Curl both dumbbells up and outward, away from the midline.
- 02Keep the pinky side of the hand leading as the palms rotate outward.
- 03Squeeze at the top with the dumbbells outside the shoulders.
- 04Lower under control back to a full hang.
체크포인트
- -Dumbbells travel outside the line of the shoulders, not straight up the front.
- -Upper arms stay mostly vertical with minimal elbow drift.
- -Palms stay fully supinated at the top.
- -Torso stays flat on the pad.
흔한 실수
- -Curling straight up and losing the outward path.
- -Letting the elbows swing forward off the torso line.
- -Using momentum from the shoulders to start the rep.
- -Bending the wrists back under the load.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with light to moderate dumbbells.
- -Prioritize the outward path and supination over load progression.
- -Slot it after a heavier curl as a shape and squeeze movement.