Parfenov Training

Prehab Wrists CURL

Prehab

Wrists

WRIST CURL

Sit in a chair and rest your elbows on your thighs, keeping your shoulders in a neutral, relaxed position. Hold a small (2.5–10 lb) dumbbell with a supinated grip, with your thumb facing out. Slowly bend your wrist up and down.

REVERSE WRIST CURL

Sit in a chair and rest your elbows on your thighs, keeping your shoulders in a neutral, relaxed position. Hold a small (2.5–10 lb) dumbbell with a pronated grip, with your thumb facing in. Slowly bend your wrist up and down.