A seated single-arm forearm exercise performed with a thumb-up neutral grip, raising and lowering the dumbbell through radial and ulnar deviation to build forearm and grip stability.
팔덤벨Wrist deviation
시작
끝
주동근
전완 굴곡근손목 신전근
협응근
완요골근악력근
장비
덤벨
패턴
Wrist deviation
준비 자세
01Sit on a bench holding a light dumbbell in one hand.
02Rest the forearm along your thigh with the thumb pointing up.
03Let the hand and wrist extend just past the knee.
04Steady the forearm with your free hand if needed.
수행
01Let the front of the dumbbell tip down toward the floor.
02Raise the thumb side of the hand as high as the wrist allows.
03Hold the top position for a second.
04Lower under control back to the tipped-down start.
체크포인트
-The forearm stays glued to the thigh; only the wrist hinges.
-The grip stays neutral with the thumb up throughout.
-Movement is smooth in both directions with no bouncing.
-The elbow stays bent and still at roughly 90 degrees.
흔한 실수
-Rotating the forearm and turning it into a standard wrist curl.
-Using elbow motion to swing the dumbbell up.
-Loading too heavy for the small range of motion.
-Rushing reps instead of controlling the tip-down stretch.
프로그래밍 노트
-Use 2 to 3 sets of 12 to 20 reps per arm with a light dumbbell.
-Program it as grip accessory work after pulling sessions.
-Holding the dumbbell off-center, plates forward, increases the leverage challenge.
