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운동 라이브러리
Standing Dumbbell Biceps Curl
A standing dumbbell curl with palms turned outward that emphasizes the inner, short head of the biceps.
팔덤벨Elbow flexion
주동근
상완이두근 (단두)
협응근
상완근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall holding a dumbbell in each hand.
- 02Turn the palms forward and slightly outward.
- 03Let the arms hang at full extension.
- 04Pin the elbows to the sides.
수행
- 01Curl both dumbbells up and slightly outward.
- 02Keep the palms supinated the whole way.
- 03Squeeze the biceps at shoulder height.
- 04Lower under control to full extension.
체크포인트
- -Elbows stay fixed at the ribs throughout.
- -The torso stays upright with no swing.
- -The curl path angles slightly out from the body.
- -Full extension is reached at the bottom of every rep.
흔한 실수
- -Rocking the torso to swing the weights up.
- -Letting the elbows drift behind or in front of the body.
- -Losing the outward palm angle under fatigue.
- -Half-repping the bottom range.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -The outward curl path biases the short head for inner-arm fullness.
- -Progress by slowing the negative before adding dumbbell weight.