라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Reverse Spider Curl
A pronated-grip curl performed chest-down with arms hanging vertically, hitting the brachioradialis through a strict, momentum-free range.
팔덤벨Elbow flexion
주동근
완요골근
협응근
상완이두근상완근손목 신전근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Set an incline bench to roughly 45 degrees.
- 02Lie chest-down with the head past the top of the pad.
- 03Let both arms hang straight down holding dumbbells palms facing back.
- 04Brace the feet and press the chest into the pad.
수행
- 01Curl the dumbbells up while keeping the palms pronated.
- 02Keep the upper arms hanging vertically as the elbows bend.
- 03Squeeze at the top without lifting the chest.
- 04Lower under control to a full hang.
체크포인트
- -Grip stays palms-down throughout the set.
- -Upper arms stay perpendicular to the floor.
- -Chest never leaves the pad.
- -Wrists stay straight against the load.
흔한 실수
- -Letting the palms rotate toward neutral under fatigue.
- -Swinging the dumbbells to start reps.
- -Bending the wrists backward.
- -Cutting the bottom stretch short.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with light loads.
- -Slot after primary biceps work as a forearm-focused finisher.
- -The hanging position makes cheating impossible, so drop the ego on load selection.