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운동 라이브러리
Dumbbell Over Bench One-Arm Wrist Curl
A single-arm forearm flexor exercise performed with the wrist hanging over a bench edge, letting you strengthen grip and wrist flexion one side at a time.
팔덤벨Wrist flexion
주동근
손목 굴곡근
협응근
손가락 굴곡근전완 근육
장비
덤벨
패턴
Wrist flexion
준비 자세
- 01Kneel or sit beside a flat bench with a light dumbbell in one hand.
- 02Rest the forearm along the bench, palm up, with the wrist and hand hanging just past the edge.
- 03Press the forearm flat into the pad so only the wrist can move.
- 04Let the dumbbell settle into the fingers to establish the bottom position.
수행
- 01Lower the dumbbell by extending the wrist and letting it roll toward the fingertips.
- 02Curl the fingers and then the wrist to lift the dumbbell as high as wrist flexion allows.
- 03Squeeze briefly at the top without lifting the forearm off the bench.
- 04Lower under control back to the fully stretched position.
체크포인트
- -Forearm stays glued to the bench for every rep.
- -Only the wrist and fingers move; the elbow stays still.
- -The dumbbell travels through a full stretch at the bottom.
- -Reps are smooth, with no jerking off the pad.
흔한 실수
- -Lifting the elbow or forearm to help the weight up.
- -Using a load too heavy for a full range of motion.
- -Bouncing out of the stretched position.
- -Cutting the rep short at the top.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps per arm at the end of an arm or pull session.
- -Forearms recover quickly, so 2 to 3 sessions per week is reasonable.
- -Progress load slowly; wrist tendons adapt slower than the muscles.