Dumbbell Wrist Extension

oec:dumbbell-wrist-extension

An isolation exercise that targets the forearm extensors by extending the wrists upward while the forearms remain supported.

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Also called: DB Wrist Extension, Dumbbell Reverse Wrist Curl, Seated Dumbbell Wrist Extension

How to do it

Sit securely on a flat bench or chair holding a dumbbell in each hand with an overhand (pronated) grip.
Rest your forearms across your thighs or flat on the edge of a bench, allowing your wrists and the dumbbells to hang freely past your knees or the bench edge.

Lower the dumbbells by flexing your wrists downward in a controlled manner as far as comfortably possible.
Extend your wrists upward, raising the dumbbells as high as your range of motion allows without lifting your forearms.
Squeeze your forearm extensors at the top of the contraction for a brief pause.
Lower the weights slowly back to the starting stretch position.

Exhale as you extend your wrists to lift the dumbbells; inhale as you lower them into flexion.

Lifting forearms or elbows off the support surface to help move the weight.: Keep your forearms firmly pressed into your thighs or bench so movement occurs strictly at the wrist joint.
Using excessively heavy weights leading to jerky momentum and incomplete extension.: Use lighter dumbbells to ensure a strict, pain-free range of motion with full control.

Avoid sudden or ballistic movements, especially at full wrist flexion, to minimize strain on the wrist joint and extensor tendons.

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