Seated Palm-Up Barbell Wrist Curl

Forearm

BarbelIsolasiPemula

Otot yang kerja

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Depan

Fleksor pergelangan di sisi dalam lengan bawah. Duduk mengunci siku jadi tidak ada bantuan dari bisep.

Cara melakukan

1

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.

2

Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.

3

Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.

4

Lower the bar as far as possible while inhaling and keeping a tight grip.

5

Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

Progres

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