Wrist-Flexor 运动 - 完整训练指南

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.
Kettlebell Farmers Carry
Hold two kettlebells in each hand.
Keep your shoulders blades pulled back and walk for a specified duration.
Dumbbell Wrist Curl
Grip the dumbbell with your palm facing upwards with your forearm rested against the bench.
Slowly curl your wrist upwards in a semicircular motion.
Return to starting position and repeat.