Cable Wrist Curl

준비 자세

1. 01Attach a straight bar to the low pulley.
2. 02Grip the bar underhand at about shoulder width.
3. 03Sit on a bench facing the stack or stand with arms hanging in front of the thighs.
4. 04Fix the elbows so only the wrists can move.

수행

1. 01Let the bar roll down toward the fingers and the wrists extend fully.
2. 02Curl the wrists up, closing the fingers and flexing the palms toward the forearms.
3. 03Pause at peak flexion against the cable.
4. 04Lower under control back to the open-hand stretch.

체크포인트

• -The forearms stay still; only the hands travel.
• -The bar is allowed to roll into the fingers at the bottom for full range.
• -Cable tension never disappears at the bottom of the rep.

흔한 실수

• -Curling with the elbows and biceps instead of the wrists.
• -Using a heavy load that cuts range to a small pulse.
• -Dropping the weight instead of lowering it through the fingers.
• -Shrugging or leaning back to move the stack.