Wrist extension dumbbell

Category

Forearms

Difficulty

Beginner

Equipment

Dumbbells

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 dumbbell with an overhand grip (palms facing down) in each hand.
2. Rest your wrists just off the edge of the bench, allowing the dumbbells to hang downward.
3. Extend the dumbbells upward by flexing your wrists and lifting the weights as high as possible while keeping your forearms flat on the bench.
4. Slowly lower the dumbbells 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 dumbbells, avoiding any jerking movements.
• Avoid using your shoulder or upper arm to lift the weight.