A preacher-braced Zottman curl that lifts with a supinated grip and lowers with a pronated grip, training biceps on the way up and forearms on the way down with strict pad support.
팔덤벨Elbow flexion
시작
끝
주동근
상완이두근완요골근
협응근
상완근전완 신전근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
01Stand behind a preacher bench with the upper arms draped over the pad.
02Hold a dumbbell in each hand with palms facing up.
03Let the arms extend nearly straight down the pad.
04Set a stable stance and lean lightly into the bench.
수행
01Curl the dumbbells up with a supinated grip until the forearms are near vertical.
02At the top, rotate the wrists so the palms face down.
03Lower the dumbbells slowly with the pronated grip.
04Rotate back to palms up at the bottom and repeat.
체크포인트
-Upper arms stay in contact with the pad through both phases.
-The wrist rotation happens only at the top and bottom, not mid-range.
-The pronated lowering phase takes 3 seconds or more.
-Elbows stop just short of hard lockout at the bottom.
흔한 실수
-Rotating the wrists halfway through the range.
-Dropping through the pronated lowering phase.
-Lifting the elbows off the pad during the twist.
-Loading so heavy the lowering grip fails.
프로그래밍 노트
-Use 2 to 3 sets of 8 to 12 reps with a load your pronated lowering can control.
-One exercise covers both curl and reverse-curl volume; program it in place of both.
-Best placed at the end of an arm session when strictness matters more than load.
