본문으로 건너뛰기
BULKY
로그인

Alternate Biceps Curl

주요 근육
이두근
보조 근육
전완
장비
덤벨

개요

A standing dumbbell curl that lifts one arm at a time. Alternating lets you focus on each biceps and turn the palm up for a full contraction.

하는 방법

  1. Stand tall with a dumbbell in each hand, arms straight and palms facing your thighs.

  2. Keep your elbows close to your sides.

  3. Curl one dumbbell up, turning your palm to face up as it rises.

  4. Squeeze your biceps at the top without moving your elbow forward.

  5. Lower the dumbbell slowly, turning your palm back in.

  6. Repeat with the other arm and keep alternating.

팁

  • Keep your wrist straight and your shoulders still.
  • Finish each rep fully before starting with the other arm.

흔한 실수

  • Swinging your torso to lift the weight.
  • Letting your elbow drift forward at the top.
  • Dropping the dumbbell quickly instead of lowering it.

비슷한 운동

이두근 운동 전체

Bulky에서 Alternate Biceps Curl 기록하기

루틴에 추가하고, 모든 세트를 기록하고, 진행 상황을 확인하세요. 웹은 오늘부터 무료 — iOS 및 Android 앱은 곧 출시됩니다.

무료로 시작하기