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운동 라이브러리
EZ Barbell Reverse-Grip Preacher Curl
A preacher curl with an overhand EZ bar grip that isolates the brachialis and forearms with the upper arms locked against the pad.
팔바벨Elbow flexion
주동근
완요골근상완근
협응근
상완이두근전완 신전근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Set the preacher seat so the armpits fit snug over the top of the pad.
- 02Grip the EZ bar overhand on the angled handles at about shoulder width.
- 03Rest the backs of the upper arms flat on the pad.
- 04Start at arms length with the elbows just short of hard lockout.
수행
- 01Curl the bar up with knuckles facing the ceiling until the forearms near vertical.
- 02Keep the upper arms glued to the pad the whole way.
- 03Squeeze at the top, then lower under strict control.
- 04Stop just before aggressive full extension and repeat.
체크포인트
- -Wrists stay straight; they will want to collapse with the overhand grip.
- -Upper arms never leave the pad.
- -The descent takes at least 2 seconds.
- -Shoulders stay down rather than shrugging at the top.
흔한 실수
- -Letting the wrists bend and taking the forearms out of the work.
- -Lifting the elbows off the pad to finish reps.
- -Loading it like a regular preacher curl; the reverse grip is much weaker.
- -Dropping into the stretched bottom position without control.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps as forearm and brachialis accessory work.
- -Keep loads modest; strict form matters more than weight on the pad.
- -Pairs well after a supinated preacher curl in the same session.