A single-arm neutral-grip forearm exercise with the forearm braced across a flat bench, isolating one wrist at a time through radial and ulnar deviation.
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 one hand.
02Lay the working forearm across the bench with the thumb pointing up.
03Let the wrist and hand hang past the far edge of the pad.
04Press the free hand on the working forearm to pin it down.
수행
01Let the front head of the dumbbell tip down toward the floor.
02Raise the thumb side of the hand as high as the wrist allows.
03Pause at the top for a second.
04Lower under control back to the tipped-down stretch.
체크포인트
-The forearm stays flat on the bench; only the wrist hinges.
-The grip stays neutral with the thumb up throughout.
-The free hand keeps the forearm from lifting.
-Reps are smooth through the full short range.
흔한 실수
-Letting the forearm peel off the bench at the top.
-Rotating the palm and losing the neutral grip.
-Using a dumbbell too heavy for the small range.
-Bouncing at the bottom instead of controlling the stretch.
프로그래밍 노트
-Use 2 to 3 sets of 12 to 20 reps per arm.
-Start with the weaker arm and match reps on the stronger side.
-Combine with palms-up and palms-down bench wrist curls for complete forearm coverage.
