A strict single-arm curl performed standing behind a preacher bench, using the pad to eliminate cheating and load the biceps hard in the stretched position.
팔덤벨Elbow flexion
시작
끝
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
01Stand behind a preacher bench so the pad angles down away from you.
02Drape the back of the working upper arm over the pad.
03Hold a dumbbell with an underhand grip and the arm nearly extended.
04Set the feet in a stable split and lean lightly into the pad.
수행
01Curl the dumbbell up in an arc until the forearm is just short of vertical.
02Squeeze the biceps at the top without lifting the arm off the pad.
03Lower slowly until the elbow is almost fully extended.
04Finish the set and repeat on the other arm.
체크포인트
-The triceps stays in full contact with the pad on every rep.
-The lowering phase stops just short of a hard elbow lockout.
-The shoulder stays down instead of rolling over the pad.
-The torso stays quiet; the pad does the stabilizing.
흔한 실수
-Lifting the elbow off the pad at the top of the rep.
-Slamming into full extension at the bottom.
-Standing too tall so the armpit loses pad contact.
-Loading too heavy for a controlled stretch.
프로그래밍 노트
-Use 3 sets of 8 to 12 reps per arm with a 2 to 3 second lowering phase.
-The stretched position carries most of the stimulus; do not rush it.
-Pair with a standing curl to cover the full strength curve.
