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운동 라이브러리
Barbell Revers Wrist Curl
A standing reverse wrist curl holding the bar with palms down, training the wrist extensors without needing a bench.
팔바벨Wrist extension
주동근
전완 신전근
협응근
완요골근악력근
장비
바벨
패턴
Wrist extension
준비 자세
- 01Stand tall holding a light barbell with a pronated shoulder-width grip.
- 02Let the arms hang straight in front of the thighs.
- 03Keep a soft bend in the elbows and brace the trunk.
- 04Set the shoulders back so the arms stay still.
수행
- 01Let the wrists flex so the knuckles point toward the floor.
- 02Extend the wrists to lift the knuckles up as far as they will go.
- 03Hold the top position for a one count.
- 04Lower slowly back to the flexed start.
체크포인트
- -Elbows and shoulders stay motionless; only the wrists move.
- -The range runs from full flexion to full extension.
- -The bar stays level, with both wrists moving together.
- -The load is light enough for a deliberate tempo.
흔한 실수
- -Swinging the bar with the arms or shoulders.
- -Using the same load as palms-up wrist curls; the extensors are much weaker.
- -Working through a tiny range at the top only.
- -Bending the elbows to cheat the bar upward.
프로그래밍 노트
- -Use 2 to 3 sets of 15 to 20 reps as forearm accessory work.
- -Expect roughly a third of your regular wrist-curl load.
- -Useful for balancing heavy gripping and curling volume across the forearm.