라이브러리로시작 
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운동 라이브러리
Cable Reverse Wrist Curl
A wrist extension exercise against a low cable that strengthens the forearm extensors, useful for grip balance and elbow health.
팔케이블Wrist extension
주동근
손목 신전근
협응근
완요골근손가락 신전근
장비
케이블
패턴
Wrist extension
준비 자세
- 01Attach a straight bar to the low pulley.
- 02Grip the bar with palms facing down, hands about hip width apart.
- 03Kneel or sit facing the stack and rest the forearms on your thighs or a bench.
- 04Let the wrists hang just past the point of support with the hands lower than the forearms.
수행
- 01Raise the knuckles up and back by extending the wrists.
- 02Keep the forearms completely still on the support.
- 03Pause briefly at the top of the arc.
- 04Lower the hands under control into full wrist flexion.
체크포인트
- -Only the wrists move; elbows and forearms stay planted.
- -Full range from flexed to fully extended each rep.
- -Grip stays firm without the bar rolling in the fingers.
- -Movement stays smooth with no jerking at the turnaround.
흔한 실수
- -Lifting the forearms off the support to hoist the weight.
- -Using tiny partial reps at the top only.
- -Loading too heavy; extensors are much weaker than flexors.
- -Letting the cable go slack at the bottom.
프로그래밍 노트
- -Use 2 to 3 sets of 15 to 25 reps with light load.
- -Train it 1 to 2 times per week to balance heavy gripping and curling work.
- -Useful in higher volumes when managing tennis-elbow style irritation, staying below pain.