坐姿哑铃腕弯举

A wrist isolation movement performed seated with forearms resting on thighs or a bench, focusing on forearm flexor strength.

Instructions:

• Sit on a bench with your forearms resting on your thighs or the bench, palms facing up, holding dumbbells.

• Let the dumbbells roll slightly down to your fingers for a stretch.

• Curl your wrists upward as high as possible, contracting the forearms.

• Lower the dumbbells slowly back to the starting position.

Common mistakes:

• Using too much weight and losing range of motion

• Moving the forearms instead of isolating the wrists

• Using momentum instead of controlled movement