Dumbbells Wrist-Extensor 运动

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 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.
Dumbbell Bench Wrist Extension
Grab two dumbbells with an overhand grip and lay your forearms across a bench.
Let your wrists flex fully, then extend your wrists.
Dumbbell Single Arm Bench Braced Reverse Incline Curl
Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips lowered toward the floor.
Take an overhand grip. Fully extend your elbows and then flex the elbows.