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운동 라이브러리
Seated EZ Bar Close-Grip Concentration Curl
A seated concentration curl using a close grip on an EZ bar, bracing the elbows on the thighs to isolate the biceps with zero body swing.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Sit on the end of a flat bench with feet wide and flat on the floor.
- 02Grip the EZ bar on the inner angled handles with hands close together.
- 03Hinge forward slightly and brace the backs of both upper arms against the inner thighs.
- 04Let the bar hang at full elbow extension between the legs.
수행
- 01Curl the bar up toward the chin while the upper arms stay pinned to the thighs.
- 02Squeeze the biceps hard at the top of the arc.
- 03Lower under control back to full extension.
- 04Keep the torso angle constant from first rep to last.
체크포인트
- -Upper arms stay in contact with the inner thighs all set long.
- -Elbows reach full extension at the bottom of every rep.
- -Wrists stay neutral on the angled handles.
- -Torso stays hinged and still; only the forearms move.
흔한 실수
- -Rocking the torso backward to lift the bar.
- -Letting the elbows slide off the thighs as fatigue builds.
- -Cutting the bottom range and never reaching full extension.
- -Choosing a bar too heavy to control through the full arc.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps as an isolation movement after heavier curls.
- -The braced position removes cheating, so expect lighter loads than a standing curl.
- -Pause 1 second at the top to sharpen the peak contraction.