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운동 라이브러리
Standing Cable Back Wrist Curl
A standing cable wrist extension movement that trains the forearm extensors with constant tension for grip balance and elbow health.
팔케이블Wrist extension
주동근
손목 신전근
협응근
완요골근악력근
장비
케이블
패턴
Wrist extension
준비 자세
- 01Set a straight bar on the low pulley of a cable stack.
- 02Grip the bar with a pronated, shoulder-width grip.
- 03Stand tall a step back from the stack with arms hanging in front of the thighs.
- 04Lock the elbows in a slightly bent, fixed position for the whole set.
수행
- 01Let the wrists flex fully so the knuckles point toward the floor.
- 02Extend the wrists to pull the back of the hands up toward the forearms.
- 03Pause briefly at full extension against the cable tension.
- 04Lower under control back to full wrist flexion.
체크포인트
- -Only the wrists move; the elbows and shoulders stay still.
- -Cable tension stays on the forearms at the bottom of every rep.
- -The torso stays upright without leaning back to help the weight.
흔한 실수
- -Curling with the biceps instead of extending the wrists.
- -Using a load so heavy the range shrinks to a few degrees.
- -Rushing the lowering phase and losing tension.
- -Letting the bar roll to the fingertips.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps at the end of an arm or pull session.
- -The extensors are usually weaker than the flexors, so keep loads light and reps smooth.
- -Pair with cable wrist curls for balanced forearm work.