라이브러리로시작 
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운동 라이브러리
Preacher Curl Machine
A machine preacher curl that fixes the upper arms on a pad and the resistance on a lever arc, isolating the biceps with a strong stretch at the bottom.
팔머신Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
머신
패턴
Elbow flexion
준비 자세
- 01Set the seat so the armpits fit snug over the top edge of the pad.
- 02Lay the upper arms flat on the pad with elbows at the machine pivot.
- 03Grip the handles underhand at about shoulder width.
- 04Sit tall with the chest against the pad and feet planted.
수행
- 01Curl the handles up through the machine's arc by bending the elbows.
- 02Squeeze the biceps at the top without the elbows leaving the pad.
- 03Lower slowly to a near full stretch at the bottom.
- 04Reverse before the stack touches down to keep tension.
체크포인트
- -Upper arms stay in full contact with the pad.
- -The torso stays against the pad; no rocking backward.
- -The bottom of each rep reaches a deep, controlled stretch.
- -Wrists stay neutral, not curled in at the top.
흔한 실수
- -Bouncing out of the stretched position, which strains the distal biceps.
- -Setting the seat too high and losing pad contact.
- -Rocking the torso back to lift heavier weight.
- -Half reps that skip the bottom range where the preacher earns its keep.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps; the fixed path suits controlled failure training.
- -Emphasize a 2 to 3 second lower; the stretch position drives most of the growth stimulus.
- -Slot it after a heavier standing curl or as the main curl on machine focused days.