라이브러리로시작 
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운동 라이브러리
Weighted Seated Biceps Curl (On Stability Ball)
A seated curl performed on a stability ball, pairing biceps loading with light trunk and balance demand from the unstable seat.
팔짐볼Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근코어
장비
짐볼
패턴
Elbow flexion
준비 자세
- 01Sit tall on a stability ball with feet flat and about hip width apart.
- 02Hold a weight in each hand at the sides with palms facing forward.
- 03Brace the core and level the pelvis before the first rep.
- 04Pin the upper arms against the ribs.
수행
- 01Curl the weights up by bending the elbows, keeping the upper arms still.
- 02Squeeze the biceps at the top without leaning back on the ball.
- 03Lower under control until the elbows are fully straight.
- 04Keep the ball quiet under the hips throughout the set.
체크포인트
- -Torso stays vertical with no rocking on the ball.
- -Elbows remain pinned at the sides.
- -Full extension at the bottom of every rep.
- -Feet keep even pressure on the floor.
흔한 실수
- -Bouncing on the ball to swing the weights up.
- -Leaning back to shorten the range.
- -Letting the elbows drift forward and turning the curl into a front raise.
- -Using loads so heavy the seated posture collapses.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps with moderate loads; the ball limits maximal weight.
- -Program after heavier standing or preacher curls, not before them.
- -Narrow the foot stance to increase the balance challenge over time.