라이브러리로시작 
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운동 라이브러리
Hammer Grip Preacher Curl
A machine preacher curl taken with neutral hammer grips, shifting emphasis to the brachialis and brachioradialis while the pad removes all swing.
팔머신Elbow flexion
주동근
상완근완요골근
협응근
상완이두근전완 굴곡근
장비
머신
패턴
Elbow flexion
준비 자세
- 01Set the seat so the armpits sit snug over the top of the preacher pad.
- 02Place the upper arms flat on the pad, elbows lined up with the machine pivot.
- 03Grip the vertical handles with palms facing each other.
- 04Sit tall with the chest touching the pad.
수행
- 01Curl the handles up by bending the elbows through the fixed arc.
- 02Squeeze at the top without lifting the elbows off the pad.
- 03Lower slowly until the arms are almost fully extended.
- 04Keep tension at the bottom rather than resting the weight.
체크포인트
- -Upper arms stay flat on the pad from start to finish.
- -Palms stay facing each other; no rotation during the rep.
- -The chest stays on the pad; no rocking back to lift the weight.
- -The bottom position reaches near full extension every rep.
흔한 실수
- -Setting the seat too low so the shoulders do the work.
- -Bouncing out of the stretched bottom position.
- -Lifting the elbows off the pad at the top.
- -Stopping the lowering phase halfway.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps as an elbow flexor accessory.
- -Rotate it with supinated preacher curls to cover both grip angles across a block.
- -The stretched bottom is the money; use a 2 to 3 second lower.