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운동 라이브러리
Seated Dumbbell Biceps Curl
A seated dumbbell curl that removes leg drive and torso swing to keep the work strictly on the biceps.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit on a bench with the back upright or supported.
- 02Hold a dumbbell in each hand at the sides.
- 03Turn the palms forward or start neutral to supinate.
- 04Pin the elbows to the sides of the torso.
수행
- 01Curl both dumbbells up toward the shoulders.
- 02Keep the elbows fixed at the ribs.
- 03Squeeze the biceps at the top of the rep.
- 04Lower under control to full arm extension.
체크포인트
- -The back stays against the pad or upright throughout.
- -Elbows stay at the sides, not drifting forward.
- -Palms face up fully at the top of the curl.
- -The lowering takes as long as the lift.
흔한 실수
- -Rocking the torso to swing the weight up.
- -Letting the elbows float forward into a front raise.
- -Cutting the bottom range and keeping the elbows bent.
- -Rushing the eccentric and dropping the bells.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps.
- -Curl both arms together, or alternate to reduce total fatigue.
- -Sitting exposes cheating; expect to use less than standing loads.