라이브러리로시작 
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운동 라이브러리
Machine Preacher Curl
A biceps curl on a preacher machine that fixes the upper arms to isolate elbow flexion with constant resistance.
팔머신Elbow flexion
주동근
상완이두근
협응근
상완근완요골근
장비
머신
패턴
Elbow flexion
준비 자세
- 01Adjust the seat so the armpits sit atop the pad.
- 02Rest the upper arms flat on the preacher pad.
- 03Grip the handles with palms facing up.
- 04Sit tall with the chest against the pad.
수행
- 01Curl the handles up toward the shoulders.
- 02Squeeze the biceps hard at the top.
- 03Lower slowly until the arms are nearly straight.
- 04Stop just short of lockout and repeat.
체크포인트
- -Upper arms stay glued to the pad throughout.
- -The seat height keeps armpits level with the pad top.
- -Wrists stay neutral, not curling toward you.
- -The eccentric is slower than the concentric.
흔한 실수
- -Lifting the elbows off the pad at the top.
- -Setting the seat too low and pressing with the shoulders.
- -Slamming the weight stack at the bottom.
- -Cutting the range short to move more weight.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps.
- -The machine suits drop sets and slow negatives safely.
- -Progress one plate at a time once the top squeeze is easy.