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운동 라이브러리
EZ Barbell Reverse-Grip Curl
A standing EZ bar curl taken with an overhand grip that shifts work to the brachioradialis and brachialis and strengthens the forearms.
팔바벨Elbow flexion
주동근
완요골근상완근
협응근
상완이두근전완 신전근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Stand with feet hip width apart and knees soft.
- 02Grip the EZ bar overhand on the angled handles, hands about shoulder width.
- 03Let the bar hang at arms length against the thighs.
- 04Set the shoulders back and brace the trunk.
수행
- 01Curl the bar up toward the chest keeping the knuckles facing the ceiling.
- 02Pin the elbows to the ribs so only the forearms travel.
- 03Squeeze at the top, around upper-ab to chest height.
- 04Lower slowly back to full elbow extension.
체크포인트
- -Wrists stay straight and locked, not sagging under the bar.
- -Elbows stay tight to the torso through the arc.
- -Torso stays upright with no swing.
- -The lowering phase is as controlled as the lift.
흔한 실수
- -Letting the wrists collapse into flexion under the overhand load.
- -Using the same weight as a normal curl; the reverse grip is meaningfully weaker.
- -Swinging the elbows behind the body to cheat the bar up.
- -Cutting range at the bottom.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps after primary biceps curls.
- -Expect roughly 20 to 30 percent less load than your supinated EZ bar curl.
- -Great for forearm and elbow health when curl volume is high.