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운동 라이브러리
EZ Barbell Curl
The standard standing EZ bar curl, a heavy bilateral biceps builder whose semi-supinated grip is easier on the wrists than a straight bar.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Stand with feet hip width apart and knees soft.
- 02Grip the EZ bar on the outer angled handles at about shoulder width.
- 03Let the bar hang at arms length against the thighs.
- 04Pull the shoulders back and brace the trunk.
수행
- 01Curl the bar up in a smooth arc toward the upper chest.
- 02Keep the elbows close to the ribs and mostly stationary.
- 03Squeeze the biceps at the top without swinging the elbows forward.
- 04Lower under control until the elbows fully extend.
체크포인트
- -Torso stays upright; no backward lean to start reps.
- -Elbows stay near the ribs rather than drifting forward or back.
- -Wrists stay neutral on the angled grips.
- -Every rep starts from full elbow extension.
흔한 실수
- -Swinging the hips and lower back to heave the bar up.
- -Cutting the bottom half of the range as fatigue sets in.
- -Letting the elbows drift far forward and turning the top into a front raise.
- -Dropping the bar instead of lowering it.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps for heavier strength-biased arm work.
- -Use 3 sets of 10 to 15 reps for hypertrophy volume.
- -If straight-bar curls bother your wrists, make this your main heavy curl.