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운동 라이브러리
Band Reverse Wrist Curl
A wrist extension exercise against band resistance that strengthens the forearm extensors, useful for grip balance and elbow health.
팔밴드Wrist extension
주동근
전완 신전근
협응근
완요골근악력근
장비
밴드
패턴
Wrist extension
준비 자세
- 01Sit and anchor the middle of the band under both feet.
- 02Hold the band ends with an overhand grip, palms facing down.
- 03Rest the forearms on your thighs with the wrists just past the knees.
- 04Adjust slack so there is light tension with the wrists dropped.
수행
- 01Let the knuckles drop toward the floor to stretch the extensors.
- 02Extend the wrists to raise the knuckles as high as possible.
- 03Hold the top position briefly against the band.
- 04Lower under control back to the stretched position.
체크포인트
- -Forearms stay glued to the thighs; only the wrists move.
- -Full range from dropped knuckles to maximum extension.
- -Movement is slow and continuous, not jerky.
- -Tension is present at the bottom of every rep.
흔한 실수
- -Lifting the forearms off the thighs to cheat range.
- -Using a band too heavy to reach full wrist extension.
- -Snapping through reps and irritating the elbow.
- -Letting the band slip toward the fingertips.
프로그래밍 노트
- -Use 2 to 3 sets of 15 to 25 reps; extensors respond well to high reps.
- -Balance with an equal volume of band wrist curls for the flexors.
- -Train these 2 to 3 times per week if managing elbow tendon complaints.