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운동 라이브러리
Standing Barbell Back Wrist Curl
A standing wrist curl with the bar held behind the body, palms facing back, hitting the wrist flexors and grip through a range that spares the wrists' front side.
팔바벨Wrist flexion
주동근
전완 굴곡근
협응근
악력근완요골근
장비
바벨
패턴
Wrist flexion
준비 자세
- 01Stand tall and hold a barbell behind your glutes with palms facing backward.
- 02Set the hands about shoulder width apart.
- 03Keep the arms straight and shoulders pulled back.
- 04Brace the trunk so only the wrists move.
수행
- 01Let the bar roll down toward the fingers for a stretch.
- 02Curl the wrists up and back, lifting the bar toward the forearms.
- 03Hold the top squeeze for a one count.
- 04Lower slowly back to the fingertip stretch.
체크포인트
- -Arms hang straight; elbows do not bend to help.
- -The bar rolls to the fingers at the bottom of each rep.
- -The torso stays upright without leaning forward.
- -Both wrists curl evenly so the bar stays level.
흔한 실수
- -Shrugging the shoulders to bump the bar upward.
- -Skipping the finger roll and using a tiny range.
- -Leaning forward, which turns it into a partial row.
- -Loading beyond what a full range allows.
프로그래밍 노트
- -Use 2 to 3 sets of 15 to 20 reps at the end of a session.
- -It doubles as light grip work; add a timed hold on the last rep.
- -Rotate it with over-bench wrist curls to keep forearm work fresh.