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운동 라이브러리
Dumbbell Waiter Biceps Curl
A single-dumbbell curl held flat like a waiter's tray that forces full supination and biases the biceps peak.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근전면 삼각근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall with feet hip width apart holding one dumbbell vertically.
- 02Place both palms flat under the top plate, fingers pointing up around the handle.
- 03Let the dumbbell hang at arms length in front of the thighs.
- 04Pull the shoulders back and brace the trunk before the first rep.
수행
- 01Curl the dumbbell up while keeping the top plate facing the ceiling the whole way.
- 02Keep elbows pinned close to the ribs as the weight rises.
- 03Squeeze hard at the top with the dumbbell near chin height.
- 04Lower under control until the elbows are fully extended.
체크포인트
- -The top plate stays level like a tray through the whole rep.
- -Elbows stay in front of the ribs, not drifting behind the torso.
- -Wrists stay flat under the plate rather than bending back.
- -Torso stays upright with no backward lean.
흔한 실수
- -Letting the dumbbell tilt forward at the top, which kills the supination bias.
- -Swinging the hips to start the rep.
- -Flaring the elbows out to shorten the range.
- -Rushing the lowering phase.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps as a biceps finisher after heavier curls.
- -Pick a moderate dumbbell; the flat-palm hold limits load well below a normal curl.
- -A 2 to 3 second lowering phase increases the training effect without more weight.