Dumbbell Wrist Extension

  1. Grab two dumbbells with an overhand grip and lay your forearms across your knees.
  2. Let your wrists flex fully, then extend your wrists.
Grips Overhand
Mechanic Isolation
Force Pull
Difficulty Beginner

Dumbbell Wrist Extension Detailed How To:


Setup


You will need a box or a bench. You can either take a seated position (like in our demo video), or a kneeling position. 

  • In the seated position, put your feet shoulder width, and drape your forearms over your knees. 

  • In a kneeling position, drape your forearms over the edge of the box, or a bench. Your forearms should be far enough off the box or bench that you can fully flex your wrist at the bottom of the range of motion.


Performing


Let the dumbbells fully flex your wrists before initiating the concentric. Extend your wrists and point your fists up towards the ceiling as high as you possibly can. You should feel the forearm muscles on the top of your arm contract really hard. Make sure to focus on the range of motion with this exercise. It can be very easy to begin doing partial range of motion reps on this exercise. Like any other exercise, when you can no longer perform the adequate range of motion end the set