라이브러리로시작 
끝 
운동 라이브러리
EZ Barbell Close-Grip Curl
A curl on the inner angled grips of an EZ bar that targets the biceps with reduced wrist strain.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Grip the EZ bar on the inner angled sections.
- 02Stand tall with feet hip width apart.
- 03Let the bar rest against the thighs, arms straight.
- 04Pin the elbows to the sides and brace the trunk.
수행
- 01Curl the bar up toward the shoulders.
- 02Squeeze the biceps hard at the top.
- 03Lower the bar under control to full extension.
- 04Repeat without letting the elbows drift forward.
체크포인트
- -The narrow grip keeps the elbows tucked close.
- -The wrists stay neutral on the angled handles.
- -The torso stays still with no backward lean.
- -The arms reach full extension at the bottom.
흔한 실수
- -Swinging the hips to start the rep.
- -Cutting the range short at the bottom.
- -Letting the elbows rise and turn it into a front raise.
- -Gripping the flat outer sections instead of the inner angles.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -Control the lowering for 2 to 3 seconds each rep.
- -Progress in small jumps; strict form beats heavier swinging.