龙门架坐姿腕弯举动作要领 —》我雷锋 我翻译
Set up for the seated cable wrist curl by getting a flat or adjustable bench and placing it facing a low pulley cable machine.
Attach a straight bar to the low pulley and select the weight you want to use on the stack.
Sit on the end of the bench facing the cable machine with your feet out slightly wider than shoulder width apart.
Grasp the bar with an underhand grip (palms facing up) with your hands around shoulder width apart.
Pull the weight back and bury your elbows into your inner thighs for support.
Keeping your elbows fixed and bending only at the wrists, let the bar drop as far as possible. This is the starting position for the exercise.
Slowly raise the bar up as far as possible squeezing the forearm muscles at the top of the movement.
Pause, and then slowly lower the weight back to the starting position.
Repeat for desired reps.
A light weight should be used with proper technique. It doesn't take heavy weight to make this exercise effective.
Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.
Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.