라이브러리로시작 
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운동 라이브러리
Prone Incline Dumbbell Hammer Curl
A neutral-grip curl performed chest-down on an incline bench, targeting the brachialis and brachioradialis with zero momentum.
팔덤벨Elbow flexion
주동근
상완근완요골근
협응근
상완이두근전완 근육
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Set an incline bench to roughly 45 degrees.
- 02Lie chest-down with the head above the top of the pad.
- 03Let the arms hang straight down with palms facing each other.
- 04Brace the feet or knees to lock the torso in place.
수행
- 01Curl both dumbbells up while keeping the thumbs pointing up.
- 02Keep the upper arms hanging vertically as the elbows bend.
- 03Pause briefly at peak contraction.
- 04Lower slowly to full elbow extension.
체크포인트
- -Grip stays neutral for the entire set.
- -Chest remains pressed into the pad.
- -Elbows stay under the shoulders, not swinging backward.
- -Each rep reaches a dead hang at the bottom.
흔한 실수
- -Rotating the palms up under fatigue.
- -Pressing off the bench with the chest to cheat the rep.
- -Cutting the bottom range short.
- -Shrugging the shoulders as the weight rises.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps.
- -Pairs well with supinated prone incline curls in the same session.
- -Choose loads that allow a strict dead-hang start on every rep.