라이브러리로시작 
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운동 라이브러리
Dumbbell Revers Grip Biceps Curl
A palms-down dumbbell curl that shifts work from the biceps to the brachioradialis and wrist extensors, building forearm size and grip resilience.
팔덤벨Elbow flexion
주동근
완요골근
협응근
상완이두근상완근손목 신전근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall with a dumbbell in each hand, palms facing behind you.
- 02Set the feet hip width apart and brace the trunk.
- 03Keep the elbows pinned to the sides of the torso.
- 04Start with the arms fully extended.
수행
- 01Curl the dumbbells up while keeping the palms facing down.
- 02Keep the wrists straight and firm as the elbows bend.
- 03Raise until the forearms are just past parallel to the floor.
- 04Lower under control to full extension.
체크포인트
- -Palms stay pronated for the entire rep.
- -Wrists stay neutral, not bent backward under load.
- -Elbows stay at the sides without drifting forward.
- -Torso stays upright with no backward lean.
흔한 실수
- -Letting the wrists collapse into extension.
- -Swinging the hips to move heavier loads.
- -Letting the elbows ride up and turn it into a front raise.
- -Using the same load as a supinated curl and grinding ugly reps.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with roughly 20 to 30 percent less load than regular curls.
- -Slot at the end of arm training after supinated curl work.
- -Good elbow prehab volume for lifters doing heavy pulling.