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운동 라이브러리
Seated Dumbbell Curl
A strict supinated dumbbell curl performed seated on a bench, removing leg drive and torso sway so the biceps do all the work.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit on a flat bench or upright-seat bench with a dumbbell in each hand.
- 02Let the arms hang at your sides with palms facing forward.
- 03Plant both feet and sit tall with the chest up.
- 04Pin the elbows lightly against the sides of the torso.
수행
- 01Curl both dumbbells up by flexing the elbows, keeping the upper arms still.
- 02Squeeze the biceps hard as the dumbbells approach the front of the shoulders.
- 03Lower under control through the full range until the elbows are straight.
- 04Repeat without letting the torso rock forward or back.
체크포인트
- -Elbows stay under the shoulders, not drifting forward.
- -Torso remains upright and still for every rep.
- -Palms stay supinated through the top of the curl.
- -The bottom position reaches a genuine full extension.
흔한 실수
- -Leaning back to finish heavy reps.
- -Shortening the bottom of the range to keep constant momentum.
- -Shrugging the shoulders up as the weight rises.
- -Letting the wrists break backward under load.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a primary biceps movement.
- -Expect roughly 10 to 20 percent less load than a standing curl due to the stricter position.
- -Add a slow 3 second lowering phase when loads are limited.