One-Arm Dumbbell Concentration Curl (On Stability Ball)
A concentration curl performed seated on a stability ball, isolating one biceps with a braced elbow while the unstable seat adds a light core and posture demand.
팔덤벨Elbow flexion
시작
끝
주동근
상완이두근
협응근
상완근전완 굴곡근코어
장비
덤벨
패턴
Elbow flexion
준비 자세
01Sit on a stability ball with feet wide and flat for a stable base.
02Hold a dumbbell in one hand and lean the torso slightly forward.
03Brace the back of the working upper arm against the inside of the same-side thigh.
04Let the arm hang straight with the palm facing away from the thigh.
수행
01Curl the dumbbell toward the shoulder while the upper arm stays braced on the thigh.
02Supinate fully so the palm faces the shoulder at the top.
03Squeeze the biceps for a beat at peak contraction.
04Lower slowly to a completely straight elbow.
체크포인트
-The upper arm never leaves the thigh during the rep.
-The ball stays still; the hips do not rock to assist.
-Full extension is reached at the bottom of each rep.
-The torso angle stays constant instead of heaving upright.
흔한 실수
-Rocking on the ball to swing the dumbbell up.
-Letting the elbow slide off the thigh mid-set.
-Stopping short of full extension to keep tension easy.
-Leaning back to finish reps that the biceps cannot.
프로그래밍 노트
-Use 2 to 3 sets of 8 to 12 strict reps per arm.
-Start with the weaker arm and match reps on the stronger side.
-Choose a bench-based concentration curl when you want to push heavier loads.
