Dumbbell Wrist Extension

How to Perform the Dumbbell Wrist Extension

Sit on a bench and rest your forearms on your thighs or on the bench surface with your wrists hanging just past your knees.
Hold a light dumbbell in each hand with an overhand grip (palms facing down).
Let your wrists drop down so the backs of your hands face the floor, fully extending the wrists.
Slowly curl the dumbbells upward by extending your wrists, raising the backs of your hands toward the ceiling.
Squeeze the top of the forearm at the peak contraction for a brief pause.
Lower the dumbbells back down in a controlled manner to the starting position.
Keep your forearms pressed firmly against your thighs throughout the entire set to isolate the wrist extensors.

Using too heavy a weight, limiting range of motion

Use a light weight that allows full wrist flexion and extension. The wrist extensors are small muscles.

Lifting the forearms off the thighs during the movement

Press your forearms firmly into your thighs or the bench surface to isolate the wrist joint.

Performing the reps too quickly

Use a slow 2-second up and 2-second down tempo to keep continuous tension on the wrist extensors.

●Use higher rep ranges (15-25 reps) since the forearm extensors respond well to endurance-style training.
●Pair this exercise with wrist curls (palms up) for complete forearm development.
●If using a bench for support, position your wrists just past the edge to allow full range of motion.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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