라이브러리로시작 
끝 
운동 라이브러리
Standing One-Arm Dumbbell Curl
A standing single-arm supinated dumbbell curl that lets you focus effort and attention on one biceps at a time and even out left-right strength differences.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall with feet hip width apart.
- 02Hold a dumbbell in one hand at your side, palm facing forward.
- 03Brace the trunk and set the shoulders down and back.
- 04Rest the free hand on your hip or thigh.
수행
- 01Curl the dumbbell toward the shoulder by bending the elbow.
- 02Keep the upper arm still and close to the ribs.
- 03Squeeze the biceps at the top without leaning back.
- 04Lower under control until the arm is fully straight.
체크포인트
- -The torso stays vertical with no backward lean.
- -The elbow stays pinned at the side.
- -The palm stays supinated through the full range.
- -Hips and knees stay quiet; no bounce.
흔한 실수
- -Swinging the hips to start the rep.
- -Leaning away from the working arm.
- -Letting the elbow drift behind the body.
- -Stopping short of full extension at the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per arm for hypertrophy.
- -Always start with the weaker arm and match reps.
- -Brace against a post or bench if hip drive keeps creeping in.