라이브러리로시작 
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운동 라이브러리
Dumbbell Zottman Preacher Curl
A preacher curl that rotates from palms-up on the lift to palms-down on the descent, training biceps and forearms strictly.
팔덤벨Elbow flexion
주동근
상완이두근완요골근
협응근
상완근손목 신전근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit at a preacher bench holding two dumbbells.
- 02Rest the upper arms flat on the pad.
- 03Start with arms extended, palms facing up.
- 04Set the chest against the pad.
수행
- 01Curl the dumbbells up with palms facing up.
- 02Rotate the palms down at the top.
- 03Lower slowly with the palms-down grip.
- 04Rotate back to palms-up at the bottom.
체크포인트
- -Upper arms stay glued to the pad all rep.
- -The rotation happens only at the top and bottom.
- -The lowering phase takes 3 or more seconds.
- -Arms reach near-full extension without lifting off the pad.
흔한 실수
- -Lifting the elbows off the pad at the top.
- -Rotating mid-range instead of at the endpoints.
- -Dropping the palms-down phase too fast.
- -Going too heavy for the reverse-grip lowering.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps with light dumbbells.
- -The pad removes cheating, so expect less load than standing Zottmans.
- -Progress by lengthening the eccentric before adding weight.