라이브러리로시작 
끝 
운동 라이브러리
Standing Dumbbell Inner Biceps Curl
A standing curl performed with the arms angled slightly outward so the dumbbells travel toward the inner shoulder, biasing the short head of the biceps.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근전면 삼각근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall with feet hip width apart and a dumbbell in each hand.
- 02Turn the palms up and angle the arms slightly away from the torso.
- 03Pin the elbows near the ribs with the hands wider than the elbows.
- 04Brace the trunk and set the shoulders back.
수행
- 01Curl both dumbbells up and inward toward the front of the shoulders.
- 02Keep the palms fully supinated through the whole arc.
- 03Squeeze at the top with the dumbbells near the inner shoulder line.
- 04Lower slowly back out and down to full extension.
체크포인트
- -Hands stay wider than the elbows through the curl.
- -Palms stay turned up from bottom to top.
- -Elbows stay by the ribs instead of drifting forward.
- -Both arms reach the top at the same time.
흔한 실수
- -Letting the grip rotate to neutral and losing the short-head bias.
- -Swinging the torso to start the rep.
- -Bringing the elbows forward and turning it into a front raise.
- -Cutting the bottom range short.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps as a variation on the standard curl.
- -Rotate with a standard-width curl block to block across training phases.
- -Slightly lighter than a normal curl; hold full supination as the priority.