라이브러리로시작 
끝 
운동 라이브러리
Weighted Standing Curl
A standing curl with a plate or other free weight that builds biceps size and strength with strict, upright form.
팔기타Elbow flexion
주동근
상완이두근
협응근
상완근전완 굴곡근코어
장비
기타
패턴
Elbow flexion
준비 자세
- 01Stand with feet hip width apart and knees softly bent.
- 02Hold the weight at arms length in front of the thighs with an underhand grip.
- 03Pull the shoulders back and brace the trunk.
- 04Pin the upper arms lightly against the ribs.
수행
- 01Curl the weight up by bending the elbows only.
- 02Keep the wrists neutral as the weight rises to shoulder height.
- 03Squeeze the biceps briefly at the top.
- 04Lower under control to full elbow extension.
체크포인트
- -Torso stays vertical without a backward lean.
- -Elbows stay at the sides rather than drifting forward.
- -The lowering phase takes at least as long as the lift.
- -Elbows reach full extension at the bottom.
흔한 실수
- -Swinging the hips to heave the weight up.
- -Cutting the bottom range and keeping constant elbow bend.
- -Curling with the wrists instead of the elbows.
- -Shrugging the shoulders at the top of the rep.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps for general biceps work.
- -Back-off sets of 15 to 20 reps work well after heavier barbell curls.
- -If form breaks, drop the load; momentum steals the stimulus.