라이브러리로시작 
끝 
운동 라이브러리
Wrist Rollerer
A wrist roller drill winding a hanging weight up and down a rope, hammering both forearm flexors and extensors with continuous time under tension.
팔기타Wrist flexion and extension
주동근
전완 굴곡근
협응근
전완 신전근악력근전면 삼각근
장비
기타
패턴
Wrist flexion and extension
준비 자세
- 01Attach a light plate to the wrist roller cord and check it winds freely.
- 02Stand tall and hold the roller with both hands at shoulder height, arms extended.
- 03Use an overhand grip on both handles.
- 04Start with the cord fully unwound and the weight near the floor.
수행
- 01Roll the handle hand over hand to wind the cord and raise the weight.
- 02Keep winding until the plate reaches the roller.
- 03Reverse the motion and unwind the weight down with full control.
- 04Alternate winding directions across sets to hit flexors and extensors.
체크포인트
- -Arms stay extended at shoulder height throughout.
- -The weight rises smoothly with no jerking or body swing.
- -The lowering phase is actively controlled, never dropped.
- -Each hand takes full turns rather than tiny partial rolls.
흔한 실수
- -Dropping the arms as the forearms fatigue.
- -Letting the cord unspool in a free fall on the way down.
- -Starting with too much plate weight for full range turns.
- -Leaning back and swinging the body to help the roll.
프로그래밍 노트
- -Do 2 to 4 full up-and-down trips per session with a light plate.
- -Program at the end of arm or pull days; grip will be smoked afterward.
- -Progress by adding small plates or extra trips, not by cutting range.