تمرینات Wrist-Extensor - راهنمای کامل تمرین

Dumbbell Reverse Curl
Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.
Barbell Reverse Curl
Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.
Dumbbell Wrist Extension
Grab two dumbbells with an overhand grip and lay your forearms across your knees.
Let your wrists flex fully, then extend your wrists.
Dumbbell Farmer Walk
Grab a dumbbell in each hand, arms straight down.
Walk forward with a straight posture.

Dumbbell Reverse Curl