라이브러리로시작 
끝 
운동 라이브러리
Kneeling Dumbbell Biceps Curl Exercise Ball
A preacher-style biceps curl performed kneeling with the upper arms braced over a stability ball, isolating elbow flexion by removing body swing.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근코어
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Kneel behind a stability ball with a dumbbell in each hand.
- 02Drape the upper arms and armpits over the top of the ball.
- 03Let the arms hang down the far side of the ball, palms up.
- 04Set an upright kneeling posture with the core braced.
수행
- 01Curl both dumbbells up while the upper arms stay pressed into the ball.
- 02Squeeze the biceps at the top without lifting the elbows off the ball.
- 03Lower under control until the elbows are almost fully straight.
- 04Keep steady pressure into the ball so it does not roll.
체크포인트
- -Upper arms stay in contact with the ball for the entire set.
- -Torso stays tall, not slumping over the ball.
- -Elbows reach near-full extension at the bottom.
- -The ball stays still between reps.
흔한 실수
- -Lifting the elbows off the ball to finish heavy reps.
- -Bouncing out of the bottom of the curl.
- -Rocking the hips to generate momentum.
- -Letting the ball roll forward and slackening the stretch.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with moderate dumbbells.
- -Treat it like a preacher curl; the brace exposes any cheating immediately.
- -Useful at home or when a preacher bench is not available.