坐姿哑铃腕伸展 - 旋前握法

A seated forearm exercise targeting the wrist extensors with a pronated grip.

Instructions:

• Sit on a flat bench with your forearms resting on your thighs, palms facing down, holding dumbbells.

• Let your wrists extend slightly downward to the floor.

• Lift the dumbbells by extending your wrists upward.

• Lower them back slowly under control.

• Keep forearms fixed throughout the movement.

Common mistakes:

• Using too much weight, causing shoulder or elbow movement.

• Moving the forearms instead of isolating the wrists.

• Rushing the movement without control.