라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Zottman Curl
A curl lifted palms-up and lowered palms-down, training the biceps on the way up and the forearms on the way down.
팔덤벨Elbow flexion
주동근
상완이두근완요골근
협응근
상완근손목 신전근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Stand tall with a dumbbell in each hand.
- 02Let the arms hang with palms facing forward.
- 03Pin the elbows to the sides.
- 04Brace the core and set the shoulders back.
수행
- 01Curl both dumbbells up with palms supinated.
- 02Rotate the wrists to palms-down at the top.
- 03Lower slowly with the overhand grip.
- 04Rotate back to palms-up at the bottom.
체크포인트
- -The rotation happens at the top, not mid-rep.
- -The lowering phase takes 3 or more seconds.
- -Elbows stay fixed at the sides both directions.
- -Wrists stay straight during the pronated descent.
흔한 실수
- -Rotating the wrists halfway through the range.
- -Dropping the eccentric instead of fighting the pronated grip.
- -Swinging the torso to start the concentric.
- -Loading to the curl strength, which overloads the pronated lowering.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps.
- -Pick a load about 20 percent lighter than standard curls.
- -Emphasize the slow pronated eccentric; it is the point of the exercise.