A neutral-grip single-arm curl performed chest-down on an incline bench, shifting emphasis toward the brachialis and brachioradialis while eliminating momentum.
팔덤벨Elbow flexion
시작
끝
주동근
상완근완요골근
협응근
상완이두근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
01Set an incline bench to roughly 30 to 45 degrees.
02Lie chest-down on the pad with your feet planted for stability.
03Hold a dumbbell in one hand with a neutral thumb-forward grip.
04Let the working arm hang straight toward the floor.
수행
01Curl the dumbbell up while keeping the palm facing your body.
02Bend only the elbow; the upper arm stays vertical.
03Pause briefly at peak flexion.
04Lower slowly until the arm is fully straight.
체크포인트
-The grip stays neutral for the entire rep.
-The chest and hips stay in contact with the bench.
-The elbow, not the shoulder, does all the work.
-Each rep finishes at full extension.
흔한 실수
-Rotating the palm up and turning it into a standard curl.
-Kicking the upper arm forward at the top.
-Bouncing out of the bottom position.
-Shrugging the working shoulder toward the ear.
프로그래밍 노트
-Use 3 to 4 sets of 8 to 15 reps per arm.
-Pair it with a supinated curl variation to cover both grip angles.
-Keep loads moderate; the strict prone position punishes cheating.
