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운동 라이브러리
Lying Dumbbell Supine Curl
A strict lying dumbbell curl done face-up on a bench, using the fixed torso and hanging arm position to remove body english and overload the biceps stretch.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Lie back on a flat bench with a dumbbell in each hand.
- 02Let both arms hang toward the floor beside the bench, palms facing forward.
- 03Keep the feet planted and the torso pressed into the pad.
- 04Set the shoulders back and down before the first rep.
수행
- 01Bend the elbows to curl the dumbbells up as far as the fixed upper arms allow.
- 02Keep the elbows pointing at the floor rather than drifting toward the ceiling.
- 03Pause briefly at peak contraction.
- 04Lower under control until the elbows are completely straight.
체크포인트
- -Torso and head stay on the bench for every rep.
- -Elbows stay behind the torso line, preserving the stretch bias.
- -Wrists stay neutral to slightly supinated, not curled inward.
- -Both arms move together at the same tempo.
흔한 실수
- -Raising the elbows to fake a bigger range at the top.
- -Bouncing out of the straight-arm bottom position.
- -Shrugging the shoulders off the bench as fatigue builds.
- -Choosing a load that only allows half reps.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 controlled reps.
- -Works well as a second biceps movement after a heavier standing or preacher curl.
- -Drop the load 20 to 30 percent from your standing curl weight to keep the range honest.