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운동 라이브러리
Dumbbell Over Bench Revers Wrist Curl
A wrist extensor exercise performed palms down over a bench edge, used to balance forearm development and support elbow health.
팔덤벨Wrist extension
주동근
손목 신전근
협응근
완요골근전완 근육
장비
덤벨
패턴
Wrist extension
준비 자세
- 01Kneel or sit beside a flat bench holding a light dumbbell in each hand.
- 02Rest both forearms along the bench, palms down, wrists hanging just past the edge.
- 03Press the forearms into the pad and set a firm but not crushing grip.
- 04Let the wrists drop toward the floor to find the start position.
수행
- 01Raise the backs of the hands upward by extending the wrists.
- 02Lift as high as wrist extension allows without the forearms leaving the bench.
- 03Pause briefly at the top.
- 04Lower under control until the wrists are fully flexed toward the floor.
체크포인트
- -Forearms stay flat on the bench throughout.
- -Motion happens only at the wrists.
- -The dumbbells move through a full range in both directions.
- -Grip stays consistent; the bells do not roll in the hands.
흔한 실수
- -Loading too heavy; extensors are much weaker than flexors.
- -Lifting the elbows to create momentum.
- -Rushing the lowering phase.
- -Bending the elbows instead of moving the wrists.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 reps with notably lighter loads than palm-up wrist curls.
- -Pair with wrist curls to keep flexor and extensor work balanced.
- -Useful in low doses for lifters with cranky elbows from heavy gripping.