라이브러리로시작 
끝 
운동 라이브러리
EZ Barbell Spider Curl
A curl performed chest-down on an incline bench with an EZ bar, isolating the biceps with the arms hanging vertical.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Set an incline bench to about 45 degrees.
- 02Lie chest-down with arms hanging over the top.
- 03Grip the EZ bar on the inner angled sections.
- 04Let the arms hang straight toward the floor.
수행
- 01Curl the bar up toward the face.
- 02Squeeze the biceps hard at the top.
- 03Lower the bar slowly to full extension.
- 04Keep the upper arms hanging vertical throughout.
체크포인트
- -Upper arms stay vertical; only the forearms move.
- -The chest stays glued to the bench pad.
- -Arms reach full extension at the bottom.
- -No shoulder swing helps the bar up.
흔한 실수
- -Swinging the upper arms forward to cheat the weight.
- -Lifting the chest off the pad on hard reps.
- -Stopping short of full extension at the bottom.
- -Loading too heavy and cutting the top squeeze.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps.
- -The vertical arm removes all cheating; go lighter than barbell curls.
- -Pause at the top to strengthen the peak contraction.