라이브러리로시작 
끝 
운동 라이브러리
EZ Barbell Close-Grip Preacher Curl
A preacher curl with a narrow grip on the EZ bar that locks the upper arms in place and biases the long head of the biceps.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Set the preacher seat so the armpits sit snug over the top of the pad.
- 02Grip the EZ bar on the inner angled handles with hands close together.
- 03Rest the backs of the upper arms flat on the pad.
- 04Start with the bar at arms length, elbows just short of hard lockout.
수행
- 01Curl the bar up until the forearms are just short of vertical.
- 02Keep the upper arms and armpits glued to the pad throughout.
- 03Squeeze at the top, then lower under strict control.
- 04Stop the descent just before aggressive lockout and begin the next rep.
체크포인트
- -Upper arms stay in full contact with the pad every rep.
- -Wrists stay neutral, not curled back under the load.
- -The descent takes at least 2 seconds.
- -Shoulders stay down instead of hiking as the bar rises.
흔한 실수
- -Lifting the elbows off the pad at the top of the rep.
- -Slamming into full extension at the bottom, which strains the biceps tendon.
- -Leaning back off the seat to help the bar up.
- -Curling the wrists to finish reps the biceps cannot.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with strict tempo.
- -The pad removes momentum, so drop the load 20 to 30 percent versus standing curls.
- -The stretched bottom position is the risk zone; control it rather than avoiding it.