A two-arm forearm exercise with the forearms braced across a flat bench and dumbbells held thumb-up, hinging the wrists through radial and ulnar deviation for grip and forearm development.
팔덤벨Wrist deviation
시작
끝
주동근
전완 굴곡근손목 신전근
협응근
완요골근악력근
장비
덤벨
패턴
Wrist deviation
준비 자세
01Kneel behind a flat bench holding a light dumbbell in each hand.
02Lay both forearms across the bench with thumbs pointing up.
03Let the wrists and hands hang past the far edge of the pad.
04Set the elbows about shoulder width apart.
수행
01Let the front heads of the dumbbells tip down toward the floor.
02Raise the thumb sides of both hands as high as the wrists allow.
03Hold the top for a second.
04Lower under control back to the tipped-down stretch.
체크포인트
-Both forearms stay flat on the bench for the whole set.
-Grips stay neutral with the thumbs up.
-Both wrists move together through the same range.
-No elbow or shoulder motion assists the reps.
흔한 실수
-Lifting the forearms off the bench to gain range.
-Rotating the palms and drifting out of the neutral grip.
-Overloading a movement with an inherently short range.
-Letting one wrist lag behind the other.
프로그래밍 노트
-Use 2 to 3 sets of 12 to 20 reps with light dumbbells.
-Place it at the end of pull or arm days as forearm accessory work.
-Gripping the dumbbells off-center, plates forward, raises the difficulty without more weight.
