라이브러리로시작 
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운동 라이브러리
Seated Dumbbell Hammer Curl
A neutral-grip curl performed seated to isolate the brachialis and brachioradialis alongside the biceps, with the seat removing body English.
팔덤벨Elbow flexion
주동근
상완근상완이두근
협응근
완요골근전완
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit tall on a flat or upright bench with a dumbbell in each hand.
- 02Hold the dumbbells at your sides with palms facing your body.
- 03Plant the feet and brace the trunk lightly.
- 04Keep the elbows close to the ribs.
수행
- 01Curl both dumbbells up while keeping the thumbs-up neutral grip.
- 02Bring the dumbbells toward the front of the shoulders without rotating the wrists.
- 03Squeeze at the top, then lower under control to full extension.
- 04Keep the upper arms vertical the entire set.
체크포인트
- -Palms face each other from start to finish.
- -Elbows do not travel forward as the weight rises.
- -Torso stays upright with no rocking.
- -Dumbbells move in a clean arc, not a swing.
흔한 실수
- -Swinging the dumbbells with shoulder momentum.
- -Rotating to a supinated grip mid-rep.
- -Stopping short of full elbow extension at the bottom.
- -Leaning back as fatigue builds.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps; neutral grip usually allows slightly more load than a supinated seated curl.
- -Rotate with supinated curls across a training block to cover all elbow flexors.
- -Useful for lifters with wrist discomfort during supinated curling.