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운동 라이브러리
Dumbbell Preacher Curl Over Exercise Ball
A biceps curl performed with the upper arms braced over a stability ball, a low-equipment substitute for a preacher bench that removes body momentum.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Kneel behind a stability ball with a dumbbell in each hand.
- 02Drape the chest slightly over the ball and rest the backs of the upper arms on it.
- 03Turn the palms up and let the arms extend down the far side of the ball.
- 04Brace the trunk so the ball does not roll during the set.
수행
- 01Curl the dumbbells up while the upper arms stay pressed into the ball.
- 02Stop just short of vertical to keep tension on the biceps.
- 03Squeeze at the top for a beat.
- 04Lower slowly until the elbows are nearly straight.
체크포인트
- -Upper arms stay in contact with the ball the entire set.
- -The ball stays still; no rolling to assist the curl.
- -Wrists stay neutral to slightly supinated, not bent back.
- -Torso stays quiet with no rocking.
흔한 실수
- -Pushing the chest into the ball to rock the weight up.
- -Letting the elbows slide off the ball at the top.
- -Using loads that force partial reps.
- -Losing balance by kneeling too far from the ball.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with moderate loads.
- -A good home-gym stand-in for the preacher curl when no bench is available.
- -Keep loads conservative; the ball is a less stable brace than a pad.