Hand Spring Wrist Curl

Hand Spring Wrist Curl Instructions

Positioning:

1. Stand Up Straight: Begin by standing tall with your feet shoulder-width apart. Ensure your knees are slightly bent to maintain balance.
2. Arm Position: Raise one arm in front of you and bend your elbow at a 90-degree angle. Your palm should be facing upwards.
3. Hand Placement: Grasp a light dumbbell (if using) or simply keep your hand open.

Movement:

1. Wrist Curl: Slowly curl your wrist upwards, bringing your hand towards your forearm. Focus on using your wrist muscles as you perform this movement.
2. Hold: At the top position, hold for a moment (1-2 seconds) to engage your muscles.
3. Lower Down: Gradually lower your wrist back to the starting position, ensuring controlled movement throughout.
4. Repetition: Repeat this movement for 10-15 repetitions on one arm before switching to the other arm.
5. Breathing: Exhale while curling the wrist up, and inhale as you lower it back down.

Tips:

- Maintain a neutral spine throughout the exercise to prevent any strain on your back.
- Perform the exercise in a slow and controlled manner to maximize muscle engagement.
- If using a dumbbell, start with a light weight to ensure proper form before increasing weight.

Cool Down:

After completing your sets, perform gentle wrist stretches and shake out your arms to relax the muscles.