Description
Controlled winding to intensely target the forearm flexors and extensors.
01 · Setup
Set up the movement
- Keep your arms in front of you, shoulders down and trunk braced.
- Align your wrists in a neutral position.
- Keep your elbows stable throughout the set.
02 · Execution
Perform the rep
- Wind slowly using controlled wrist movements.
- Contract at the top of the winding movement.
- Unwind under control into the stretch.
Technique cue
Controlled wrist movement without cheating with your shoulders.
Common mistakes- swinging the arms
- bending the wrists out of alignment
- moving too quickly
- shortening the range
Safety notes
Risks of poor execution
- Using too much weight without control can overload the wrist tendons.