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운동 라이브러리
Smith Machine Biceps Curl
A standing curl performed on the Smith machine's fixed bar path, isolating the biceps with built-in stability for strict reps.
팔머신Elbow flexion
주동근
상완이두근
협응근
상완근손목 굴곡근
장비
머신
패턴
Elbow flexion
준비 자세
- 01Set the Smith bar to roughly hip height.
- 02Grip the bar underhand at shoulder width.
- 03Unrack by rotating the hooks off the pegs.
- 04Stand tall with elbows pinned to the sides.
수행
- 01Curl the bar up along the fixed rail path.
- 02Squeeze the biceps hard at the top position.
- 03Lower the bar slowly to full elbow extension.
- 04Repeat without swinging the torso or hips.
체크포인트
- -Elbows stay fixed at the sides through every rep.
- -The torso stays upright; only the forearms move.
- -Wrists remain straight, not curled back at the top.
- -Each rep reaches full extension at the bottom.
흔한 실수
- -Standing too far from the rail and dragging the elbows forward.
- -Leaning back to finish the top of the rep.
- -Cutting the bottom range short to keep tension easy.
- -Letting the fixed path pull the wrists into extension.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps.
- -The fixed path suits slow eccentrics; try a 3-second lowering phase.
- -Progress to free-weight barbell curls once strict form is consistent.