Palms-Down Wrist Curl Over A Bench

Forearm

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Belakang

Ekstensor di punggung lengan bawah. Bagian ini hampir tidak pernah kena dari curl dan row, padahal dia yang bikin lengan bawah kelihatan tebal dari samping.

Cara melakukan

1

Start out by placing a barbell on one side of a flat bench.

2

Kneel down on both of your knees so that your body is facing the flat bench.

3

Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.

4

Start out by curling your wrist upwards and exhaling.

5

Slowly lower your wrists back down to the starting position while inhaling.

6

Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

7

Repeat for the recommended amount of repetitions.

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