라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Peacher Hammer Curl
A preacher-bench hammer curl that isolates the brachialis and brachioradialis by fixing the upper arms on the pad with a neutral grip.
팔덤벨Elbow flexion
주동근
상완근완요골근
협응근
상완이두근전완 근육
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Adjust the preacher bench so the top of the pad sits in the armpits.
- 02Hold a dumbbell in each hand with palms facing each other.
- 03Rest the backs of the upper arms flat on the pad.
- 04Start with the elbows almost straight but not aggressively locked.
수행
- 01Curl the dumbbells up while keeping the palms facing in.
- 02Stop when the forearms are just short of vertical to keep tension on the muscle.
- 03Squeeze briefly at the top.
- 04Lower slowly until the elbows are nearly straight.
체크포인트
- -Upper arms stay flat on the pad throughout.
- -Wrists stay neutral, thumbs pointing up.
- -The lowering phase is slow and controlled.
- -No shoulder shrug or body lean to assist.
흔한 실수
- -Lifting the elbows off the pad at the top.
- -Slamming into full extension at the bottom.
- -Rocking the torso to start the rep.
- -Curling past vertical and resting at the top.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 15 reps after your main curl work.
- -The stretched bottom position is demanding; leave a rep or two in reserve near lockout.
- -Rotate with supinated preacher curls to cover both elbow flexor emphases.