라이브러리로시작 
끝 
운동 라이브러리
Reverse-Grip Preacher Curl
A machine preacher curl performed with an overhand grip, biasing the brachioradialis and forearm extensors while the pad keeps the upper arms fixed.
팔머신Elbow flexion
주동근
완요골근
협응근
상완근상완이두근전완 신전근
장비
머신
패턴
Elbow flexion
준비 자세
- 01Set the seat so the armpits sit snug over the preacher pad.
- 02Lay the upper arms flat with elbows at the machine pivot.
- 03Grip the handles overhand, palms facing down, about shoulder width.
- 04Sit tall with the chest on the pad and wrists held straight.
수행
- 01Curl the handles up by bending the elbows through the fixed arc.
- 02Keep the knuckles pointing up and the wrists rigid the whole way.
- 03Pause briefly at the top contraction.
- 04Lower slowly to a near full extension at the bottom.
체크포인트
- -Wrists stay straight and locked; no flexing to help the weight up.
- -Upper arms stay flat on the pad through the full range.
- -The overhand grip stays even; the bar of the handles does not tilt.
- -The torso stays against the pad without rocking.
흔한 실수
- -Breaking at the wrists, which shifts stress off the forearms and into the joint.
- -Loading as heavy as a supinated curl; the reverse grip is meaningfully weaker.
- -Bouncing out of the bottom stretch.
- -Lifting the elbows off the pad at the top.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with roughly 20 to 30 percent less load than the supinated version.
- -Good for elbow health and forearm size; slot it at the end of arm sessions.
- -Pair with a hammer or supinated curl in the same block to cover all grip angles.