Barbell wrist extension on knees

Category

Forearms

Difficulty

Beginner

Equipment

Barbell

Primary muscles

Extensor Carpi Radialis Longus, Extensor Carpi Ulnaris

Secondary muscles

Flexor Carpi Radialis, Flexor Carpi Ulnaris

How to do it

1. Sit on a bench with your feet flat on the floor, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart. Rest your forearms on your thighs, allowing your wrists to hang over the edge.
2. Start with your wrists relaxed so the barbell hangs as much as possible.
3. Extend the barbell upward by extending your wrists, raising the barbell as far as possible while keeping your forearms stationary on your thighs.
4. Slowly bring the barbell back to the starting position by relaxing your wrists. Repeat for the desired repetitions.

Form tips

• Keep your forearms stationary on your thighs to isolate your wrist extensors.
• Avoid using your elbows to lift the barbell; focus on your wrist movement.
• Breathe steadily, exhaling as you extend the barbell down and inhaling as you curl it back up.