라이브러리로시작 
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운동 라이브러리
Standing Dumbbell Reverse Curl
A two-dumbbell curl with a pronated grip that builds the brachioradialis and brachialis for thicker forearms and stronger grip carryover.
팔덤벨Elbow flexion
주동근
완요골근상완근
협응근
상완이두근전완 신전근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall with feet hip width apart and a dumbbell in each hand.
- 02Turn both palms to face behind you in an overhand grip.
- 03Pin the elbows to the ribs.
- 04Brace the trunk and keep the chest up.
수행
- 01Curl both dumbbells up together with the palms staying down.
- 02Raise until the forearms pass just beyond parallel to the floor.
- 03Pause briefly with the wrists flat.
- 04Lower under control back to full extension.
체크포인트
- -Knuckles face up through the entire range.
- -Wrists stay straight rather than cocking back.
- -Elbows stay pinned by the sides.
- -Both dumbbells rise and lower together.
흔한 실수
- -Letting the wrists extend backward under the load.
- -Swinging the hips to start the rep.
- -Rotating toward a neutral grip mid-set.
- -Copying your supinated curl weight.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with about 60 to 70 percent of your normal curl load.
- -Slot at the end of pull or arm days for forearm volume.
- -An EZ bar version allows more load if wrist comfort is an issue.