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운동 라이브러리
Seated Dumbbell Preacher Curl
A dumbbell curl performed seated at a preacher bench, using the angled pad to eliminate cheating and load the biceps hard in the stretched position.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Adjust the preacher seat so the top of the pad sits in your armpits.
- 02Sit down and place the backs of both upper arms flat on the angled pad.
- 03Hold a dumbbell in each hand with palms facing up.
- 04Start with the elbows almost fully extended down the pad.
수행
- 01Curl the dumbbells up until the forearms are just short of vertical.
- 02Squeeze the biceps at the top without lifting the arms off the pad.
- 03Lower slowly through the full range until the elbows are nearly straight.
- 04Keep constant contact between the upper arms and the pad.
체크포인트
- -Armpits stay snug against the top of the pad.
- -Elbows stay planted; they never lift or slide during the rep.
- -The lowering phase is slow and never dropped into a slam.
- -The bottom stretch is deep but not a violent hyperextension.
흔한 실수
- -Bouncing out of the stretched bottom position.
- -Rising off the seat to help heavy reps.
- -Stopping the lowering phase halfway down.
- -Letting the elbows flare off the edges of the pad.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps with lighter loads than free-standing curls.
- -The stretched-position tension makes it a strong hypertrophy pick; control the eccentric.
- -Alternate with single-arm preacher work to address side-to-side gaps.