라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Preacher Curl
A curl performed with both arms braced on a preacher bench, eliminating swing so the dumbbells isolate the biceps through a full stretch.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Adjust the seat so armpits sit atop the pad.
- 02Rest both upper arms flat on the pad.
- 03Hold a dumbbell in each hand, palms up.
- 04Start with elbows almost fully extended.
수행
- 01Curl both dumbbells toward the shoulders.
- 02Keep the upper arms pressed into the pad.
- 03Squeeze the biceps at the top.
- 04Lower slowly to a deep, controlled stretch.
체크포인트
- -Triceps stay in contact with the pad every rep.
- -The bottom position reaches near-full elbow extension.
- -Shoulders stay down, not shrugging toward the ears.
- -Wrists stay straight under the dumbbells.
흔한 실수
- -Lifting the elbows off the pad at the top.
- -Dropping into the stretch instead of lowering under control.
- -Cutting the bottom range to protect the ego load.
- -Leaning back off the seat to finish grinding reps.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps.
- -Take 3 seconds down; the stretched position drives growth.
- -Progress carefully; the bottom position is the injury-prone range.