A single-arm palms-down wrist extension with the forearm braced across a flat bench, strictly isolating the forearm extensors that stabilize the wrist in pressing and gripping.
팔덤벨Wrist extension
시작
끝
주동근
손목 신전근
협응근
완요골근손가락 신전근
장비
덤벨
패턴
Wrist extension
준비 자세
01Kneel behind a flat bench holding a light dumbbell in one hand.
02Lay the working forearm across the bench with the palm facing down.
03Let the wrist and hand hang past the far edge of the pad.
04Pin the working forearm down with your free hand.
수행
01Let the wrist flex down under the dumbbell to a full stretch.
02Raise the back of the hand as high as the wrist allows.
03Hold the top position for a second.
04Lower under control back to the stretched start.
체크포인트
-The forearm stays flat on the bench for every rep.
-The wrist travels through a full stretch and full extension.
-The dumbbell stays level, not tilting to one side.
-No elbow or shoulder motion sneaks in.
흔한 실수
-Loading too heavy; the extensors handle only light dumbbells.
-Lifting the forearm off the bench to cheat range.
-Cutting the stretch short at the bottom.
-Snapping the wrist up instead of lifting smoothly.
프로그래밍 노트
-Use 2 to 3 sets of 12 to 20 reps per arm with a light dumbbell.
-Program it to balance heavy gripping and wrist curl volume.
-The bench brace makes it stricter than the thigh version; expect slightly less load.
