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운동 라이브러리
EZ-Bar Biceps Curl (With Arm Blaster)
An EZ bar curl performed with an arm blaster strapped around the neck to pin the upper arms and remove swing, isolating the biceps.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근전면 삼각근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Hang the arm blaster around the neck and adjust the strap so the plate sits mid torso.
- 02Press the backs of both upper arms firmly into the blaster's curved cutouts.
- 03Grip the EZ bar on the angled sections at about shoulder width.
- 04Stand tall with knees soft and the bar hanging at arms length.
수행
- 01Curl the bar up by bending the elbows while the upper arms stay pinned to the blaster.
- 02Squeeze the biceps hard at the top without letting the elbows slide up the pad.
- 03Lower the bar under control through the full range.
- 04Reach a complete elbow extension at the bottom before the next rep.
체크포인트
- -Upper arms stay in contact with the blaster on every rep.
- -The torso stays upright with no backward lean.
- -Wrists stay neutral on the EZ bar's angled grips.
- -Each rep finishes with straight elbows at the bottom.
흔한 실수
- -Leaning back to finish reps the blaster was meant to prevent.
- -Letting the elbows ride up and off the pad at the top.
- -Loading heavier than a strict curl allows; the blaster removes cheating room.
- -Shrugging into the strap and stressing the neck.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 strict reps; expect roughly 10 to 20 percent less load than a free standing curl.
- -Place it after heavier curling or pulling work as an isolation finisher.
- -Slow 3 second lowers add stimulus without adding load.