라이브러리로시작 
끝 
운동 라이브러리
EZ-Barbell Standing Wide-Grip Biceps Curl
A standing EZ bar curl taken on the outer wide grips to bias the short head of the biceps with less wrist strain than a straight bar.
팔바벨Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근전면 삼각근
장비
바벨
패턴
Elbow flexion
준비 자세
- 01Grip the EZ bar on the outer angled sections, hands wider than shoulder width.
- 02Stand tall with feet hip width apart and knees soft.
- 03Let the bar hang at arms length with elbows close to the sides.
- 04Brace the trunk and set the shoulders down and back.
수행
- 01Curl the bar up by bending the elbows without swinging the torso.
- 02Keep the elbows pinned near the ribs as the bar rises.
- 03Squeeze the biceps at the top, around shoulder height.
- 04Lower under control to a full elbow extension.
체크포인트
- -Elbows stay at the sides, not drifting forward or out.
- -The torso stays vertical with no hip swing.
- -Wrists stay in line with the forearms on the angled grips.
- -Every rep starts from straight arms.
흔한 실수
- -Swinging the hips to start the bar moving.
- -Letting the wide grip pull the elbows out and shorten the range.
- -Curling the wrists at the top instead of the elbows.
- -Stopping short of full extension at the bottom.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a primary curl variation.
- -Rotate it with close grip curls across blocks to vary the biceps bias.
- -Drop 5 to 10 percent load versus your normal EZ curl to keep the wide grip strict.