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운동 라이브러리
One-Arm Dumbbell Reverse Preacher Curl
A single-arm pronated-grip curl on the preacher bench that targets the brachioradialis and forearm extensors while the pad enforces strict elbow flexion.
팔덤벨Elbow flexion
주동근
완요골근
협응근
상완이두근상완근손목 신전근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Set the preacher seat so your armpit sits snug over the top of the pad.
- 02Place the back of one upper arm flat on the pad.
- 03Grip the dumbbell with a pronated palm-down grip.
- 04Brace the free hand on the pad or seat for support.
수행
- 01Curl the dumbbell up while keeping the palm facing down.
- 02Drive the movement from the elbow with the upper arm pinned to the pad.
- 03Stop just short of the forearm reaching vertical to keep tension.
- 04Lower under control to a near-full stretch.
체크포인트
- -The upper arm stays in full contact with the pad.
- -The wrist stays straight, not flexed or hyperextended.
- -The palm stays pronated through the whole rep.
- -The descent takes at least 2 seconds.
흔한 실수
- -Letting the elbow lift off the pad at the top.
- -Letting the wrist collapse into extension under the pronated grip.
- -Slamming into full elbow extension at the bottom.
- -Loading too heavy; reverse-grip curls use noticeably less weight.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per arm; the grip limits loading.
- -Program it after primary biceps work as forearm accessory volume.
- -Expect roughly 60 to 70 percent of your supinated preacher curl load.