라이브러리로시작 
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운동 라이브러리
Prone Incline Dumbbell Curl
A biceps curl performed lying chest-down on an incline bench, eliminating all body english and forcing strict elbow flexion.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Set an incline bench to roughly 45 degrees.
- 02Lie chest-down on the pad with your head above the top edge.
- 03Let both arms hang straight down with palms facing forward.
- 04Plant the feet or knees to keep the body still.
수행
- 01Curl both dumbbells up while the upper arms hang vertically.
- 02Keep the chest pressed into the pad the whole rep.
- 03Squeeze the biceps hard at the top.
- 04Lower under control to a full hang.
체크포인트
- -Chest stays glued to the bench with no push-off.
- -Upper arms stay pointing at the floor.
- -Palms stay supinated through the curl.
- -Full elbow extension at the bottom of every rep.
흔한 실수
- -Swinging the dumbbells forward to start the rep.
- -Lifting the chest off the pad to shorten the range.
- -Letting the elbows drift back toward the hips.
- -Using loads that break strict form.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps with lighter loads than standing curls.
- -Good as a strict finisher or a fix for lifters who swing every curl.
- -Also called a spider curl when done on the vertical side of the bench.