A single-arm pronated curl performed chest-down over the steep side of an incline or spider bench, isolating the brachioradialis with the arm hanging in free space.
팔덤벨Elbow flexion
시작
끝
주동근
완요골근
협응근
상완이두근상완근손목 신전근
장비
덤벨
패턴
Elbow flexion
준비 자세
01Lie chest-down against a steep incline bench or spider bench pad.
02Let the working arm hang straight down in front of the pad.
03Grip the dumbbell with a pronated palm-back grip.
04Brace your feet and free hand to keep the torso still.
수행
01Curl the dumbbell up while keeping the knuckles pointing forward.
02Keep the upper arm vertical and motionless.
03Squeeze at the top without letting the elbow drift back.
04Lower slowly to a dead hang at full extension.
체크포인트
-The upper arm hangs plumb to the floor for the whole set.
-The palm stays pronated from start to finish.
-The torso does not rock against the pad.
-Every rep starts from a fully straight arm.
흔한 실수
-Swinging the dumbbell out of the bottom position.
-Letting the grip rotate toward neutral as fatigue sets in.
-Shortening the range at the bottom.
-Choosing a load that breaks the strict upper-arm position.
프로그래밍 노트
-Use 3 sets of 10 to 15 reps per arm as a finisher for arm day.
-The vertical arm loads the stretched position, so control the eccentric.
-Rotate it with reverse preacher curls to vary the resistance curve.
