라이브러리로시작 
끝 
운동 라이브러리
Standing Dumbbell Concentration Curl
A standing bent-over curl with the elbow braced against the inner thigh, isolating the biceps peak without needing a bench.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand with feet wider than shoulder width and hinge forward at the hips.
- 02Hold a dumbbell in one hand with an underhand grip.
- 03Brace the back of the working upper arm against the inner thigh.
- 04Rest the free hand on the opposite knee for support.
수행
- 01Curl the dumbbell toward the shoulder while the upper arm stays braced.
- 02Squeeze the biceps hard at the top of the arc.
- 03Lower the dumbbell slowly until the elbow is fully extended.
- 04Complete all reps, then switch arms.
체크포인트
- -The upper arm stays locked against the thigh for every rep.
- -The torso stays hinged and still; only the forearm moves.
- -Full elbow extension at the bottom of each rep.
- -Wrist stays neutral or slightly supinated at the top.
흔한 실수
- -Lifting the torso to help the weight up.
- -Letting the elbow drift off the thigh.
- -Dropping the dumbbell through the lowering phase.
- -Curling the wrist instead of the elbow.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per arm at the end of a biceps session.
- -Keep the load modest; strictness is the point of the bracing.
- -Add a 2 to 3 second lowering phase before adding weight.