Wrist Extensors

Dumbbell Wrist Extension

Difficulty: Beginner

  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.

Dumbbell Reverse Curl

Difficulty: Intermediate

  1. Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
  2. Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.

Cable Wrist Extension

Difficulty: Advanced

  1. Use a handle attachment. The cable should be set all the way to the bottom of the machine.
  2. Face away from the cable machine. Stagger your stance so you have a better base of support.
  3. Start with your elbow at a 90 degree angle with your palm facing down. Flex and extend at the wrist.

Barbell Reverse Curl

Difficulty: Advanced

  1. Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
  2. Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.