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운동 라이브러리
One-Arm Dumbbell Hammer Preacher Curl
A single-arm preacher curl performed with a neutral hammer grip, isolating the brachialis and brachioradialis with the upper arm locked against the pad.
팔덤벨Elbow flexion
주동근
상완근완요골근
협응근
상완이두근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Set the preacher bench so the top of the pad sits in your armpit.
- 02Hold a dumbbell with a neutral grip, palm facing the midline.
- 03Rest the back of the working upper arm flat on the pad.
- 04Grip the bench or pad with the free hand for stability.
수행
- 01Lower the dumbbell until the elbow is nearly straight, keeping the hammer grip.
- 02Curl the dumbbell back up along the line of the pad.
- 03Squeeze at the top without lifting the upper arm off the pad.
- 04Repeat with a controlled tempo in both directions.
체크포인트
- -The triceps stays in full contact with the pad every rep.
- -The palm faces the midline from bottom to top.
- -The bottom position reaches a near-straight elbow under control.
- -Shoulder stays down instead of shrugging as fatigue builds.
흔한 실수
- -Lifting the elbow off the pad to cheat the top of the rep.
- -Dropping into the stretched bottom position without control.
- -Rotating the wrist to a supinated grip mid-set.
- -Leaning the torso back to help the curl.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps per arm.
- -Be conservative near full extension; the preacher stretch is unforgiving on the distal biceps.
- -Pairs well with a supinated preacher curl to cover both grip angles.