Wrist extension barbell

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. Kneel on the floor in front of a bench, placing both forearms over the bench while holding a barbell with an overhand grip (palms facing down).
2. Rest your wrists just off the edge of the bench, allowing the barbell to hang downward.
3. Extend the barbell upward by flexing your wrists, lifting it as high as possible while keeping your forearms flat on the bench.
4. Slowly lower the barbell back to the starting position, fully curling your wrists. Repeat for the desired number of repetitions.

Form tips

• Keep your forearms pressed firmly against the bench to isolate the wrist movement.
• Use a controlled motion to lift and lower the barbell, avoiding any jerking movements.
• Avoid using your shoulder or upper arm to lift the weight.