A seated forearm exercise using a hammer grip and radial wrist motion to target the brachioradialis and wrist stabilizers along the thumb side of the forearm.
팔덤벨Wrist flexion
시작
끝
주동근
완요골근손목 굴곡근
협응근
손목 신전근전완
장비
덤벨
패턴
Wrist flexion
준비 자세
01Sit on a bench holding a dumbbell in each hand with a neutral, thumbs-up grip.
02Rest the forearms along your thighs with the wrists and dumbbells just past the knees.
03Let the dumbbells tilt down toward the floor to start.
04Keep the forearms pressed into the thighs so only the wrists move.
수행
01Raise the thumb-side of the dumbbell up by cocking the wrists toward you.
02Move through the wrist only, keeping the forearms glued to the thighs.
03Pause briefly at the top of the small range.
04Lower slowly until the dumbbell tilts back down toward the floor.
체크포인트
-Forearms never lift off the thighs.
-The dumbbell moves in a short, controlled arc at the wrist.
-Grip stays neutral with no rotation.
-Reps are smooth with no bouncing at either end.
흔한 실수
-Curling with the elbow instead of the wrist.
-Using a range so small no work is done.
-Going too heavy and letting the dumbbell drop on the lowering.
-Rotating the wrist into pronation or supination mid-set.
프로그래밍 노트
-Use 2 to 4 sets of 12 to 20 reps; forearm muscles respond well to higher reps.
-Train after main arm work, since fatigued grip compromises curls and rows.
-Alternate with palms-up and reverse wrist curls to cover all forearm angles.
