Eccentric Wrist Extension – Flexbar, Elbow Straight

  • HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm if desired. With your elbow extended position your wrist in 20-30˚ of extension with your palm facing down, and your hand unsupported at the edge of the surface. While maintaining your forearm position and holding a flexbar with both hands, use your other hand to rotate the flex bar down. While maintaining tension, slowly let your target wrist move into flexion eccentrically. Release the tension, return to starting position, and repeat. See the video for other tips and instructions.
  • FEEL: You should feel the muscles on top of your forearm working as well as other muscles in your forearm and hand to help with gripping the dumbbell if you’re using one. You may feel tension on the outside of your elbow as well.
  • COMPENSATION: Perform slowly, do not lose elbow position, do not lift your arm off the surface.

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