라이브러리로시작 
끝 
운동 라이브러리
Standing One-Arm Dumbbell Reverse Curl
A single-arm curl with a pronated grip that shifts work to the brachioradialis and brachialis while exposing any left-right forearm strength gap.
팔덤벨Elbow flexion
주동근
완요골근상완근
협응근
상완이두근전완 신전근코어
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall with feet hip width apart holding one dumbbell.
- 02Turn the palm to face behind you in a full overhand grip.
- 03Pin the working elbow against the ribs.
- 04Brace the trunk against the offset load.
수행
- 01Curl the dumbbell up while keeping the palm facing down.
- 02Stop when the forearm passes just beyond parallel to the floor.
- 03Hold briefly at the top without letting the wrist break upward.
- 04Lower under control to full elbow extension, then switch arms after the set.
체크포인트
- -The knuckles point up through the entire arc.
- -The wrist stays flat, not cocked back.
- -The torso resists side lean from the single dumbbell.
- -The elbow stays pinned rather than drifting forward.
흔한 실수
- -Letting the grip rotate toward neutral as fatigue builds.
- -Breaking at the wrist to shorten the lever.
- -Leaning away from the working arm.
- -Using loads meant for a supinated curl.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per arm with roughly 60 to 70 percent of your supinated curl load.
- -Start with the weaker arm and cap the stronger arm at the same reps.
- -Good elbow-health accessory after heavy pulling days.