A single-arm preacher curl that lifts with a supinated grip and lowers with a pronated grip, training the biceps concentrically and the brachioradialis and forearms eccentrically in one movement.
팔덤벨Elbow flexion
시작
끝
주동근
상완이두근완요골근
협응근
상완근손목 신전근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
01Set the preacher seat so your armpit fits snug over the pad.
02Rest the back of one upper arm flat on the pad.
03Grip the dumbbell with a supinated palm-up grip.
04Brace the free hand on the pad for support.
수행
01Curl the dumbbell up with the palm facing you.
02At the top, rotate the wrist until the palm faces down.
03Lower the dumbbell under control with the pronated grip.
04At the bottom, rotate back to palm-up and begin the next rep.
체크포인트
-The rotation happens at the top and bottom, never mid-range.
-The upper arm stays flat on the pad through both phases.
-The eccentric takes 3 or more seconds with the pronated grip.
-The wrist stays straight during the palm-down lowering.
흔한 실수
-Rotating the grip halfway through the range under load.
-Dropping the eccentric instead of resisting it.
-Lifting the elbow off the pad during the twist.
-Loading for the supinated curl and losing control of the pronated lower.
프로그래밍 노트
-Use 2 to 3 sets of 8 to 12 reps per arm; the eccentric drives fatigue.
-Pick a load you can lower for a slow 3-count palm-down.
-Program it late in arm sessions since it pre-fatigues the grip.
