Wrist Roller

Forearm

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Otot yang kerja

ketuk nama otot buat sorot
Depan
Belakang

Menggulung naik memakai ekstensor, menurunkan memakai fleksor. Satu-satunya gerakan yang kena dua sisi sekaligus.

Cara melakukan

1

To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.

2

Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.

3

Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.

4

Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.

5

Repeat for the prescribed amount of repetitions in your program.

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