라이브러리로시작 
끝 
운동 라이브러리
Standing One-Arm Dumbbell Hammer Curl
A standing single-arm neutral-grip curl that emphasizes the brachialis and brachioradialis for thicker-looking arms and stronger neutral-grip pulling.
팔덤벨Elbow flexion
주동근
상완근완요골근
협응근
상완이두근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall with feet hip width apart.
- 02Hold a dumbbell in one hand with a neutral thumb-up grip.
- 03Brace the core and keep the shoulder blade set.
- 04Let the arm hang straight at your side.
수행
- 01Curl the dumbbell up keeping the palm facing your body.
- 02Drive the movement from the elbow with the upper arm still.
- 03Pause briefly at the top of the curl.
- 04Lower under control to full extension.
체크포인트
- -The grip stays neutral for every rep.
- -The torso stays upright with no side lean.
- -The elbow does not swing forward at the top.
- -The lowering phase is as controlled as the lift.
흔한 실수
- -Using hip drive to swing the dumbbell up.
- -Curling across the body instead of straight up.
- -Letting the wrist break backward under load.
- -Racing through reps without a full stretch.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per arm.
- -Loads run heavier than supinated single-arm curls; keep form strict.
- -Slot it after a supinated curl to finish the elbow flexors.