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운동 라이브러리
Standing One-Arm Dumbbell Curl (Over Incline Bench)
A strict one-arm curl braced over an incline bench, isolating the biceps like a preacher curl with a deep stretch.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Set a bench to a steep incline.
- 02Stand behind it holding one dumbbell.
- 03Drape the working arm over the top of the pad.
- 04Let the arm hang almost fully extended.
수행
- 01Curl the dumbbell up toward the shoulder.
- 02Keep the upper arm pressed into the pad.
- 03Squeeze the biceps at the top.
- 04Lower slowly to near full extension.
체크포인트
- -The back of the upper arm stays on the pad.
- -The wrist stays neutral or slightly supinated.
- -The shoulder does not hitch upward to assist.
- -The bottom position reaches a full biceps stretch.
흔한 실수
- -Lifting the elbow off the pad to finish the rep.
- -Swinging the torso behind the bench.
- -Dropping the weight through the stretched bottom.
- -Curling with the shoulder rather than the elbow.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per arm.
- -The stretched bottom makes light weights feel heavy; load accordingly.
- -Progress with a pause at the stretched position before adding weight.