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Dumbbell Wrist Extension

Equipment: Dumbbell

Dumbbell Wrist Extension
Primary Muscles
  • Wrist Extensors
Synergistic Muscles

The dumbbell wrist extension is an effective exercise for strengthening the forearm extensors. Here’s how to do it:

  1. Sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in each hand with an overhand grip (palms facing down).
  2. Rest your forearms on your thighs or a flat surface, with your wrists hanging off the edge.
  3. Keeping your forearms still, slowly extend your wrists to raise the dumbbells.
  4. Pause briefly at the top of the movement, feeling the contraction in your forearms.
  5. Slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Introduction

The dumbbell wrist extension exercise targets the forearm muscles, particularly the extensor carpi radialis brevis and brachioradialis. It primarily strengthens and improves the flexibility of these muscles, enhancing grip strength and reducing the risk of injuries during other weightlifting exercises. Effective for bodybuilders aiming to sculpt their forearms or athletes engaged in sports requiring strong grips, such as rock climbing or powerlifting.

Muscles Worked

  • Primary: Extensor Carpi Radialis Brevis (ECRB), Extensor Carpi Ulnaris (ECU)
  • Secondary: Brachioradialis, Anconeus

How to Do It (Step-by-Step)

  1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing upwards and arms fully extended above your head.
  2. Lower the weights slowly behind your head by flexing your wrists, keeping your elbows stationary.
  3. Extend your wrists to lift the dumbbells back to the starting position, avoiding excessive movement in your shoulders and elbows.

Tip: Maintain a neutral wrist position throughout the exercise to reduce strain and ensure proper form.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Maximize your workout gains with Auto Progression. Efficiently manage your rest times using the Rest Timer.

Form Tips

  • Maintain a neutral wrist position throughout the exercise to prevent strain or injury.
  • Keep elbows close to the body and perpendicular to the floor during the extension movement for maximum efficiency and control.
  • Use light to moderate weights initially, focusing on proper technique before increasing resistance to avoid compromising form and risking injury.

When to Use It

  • Strengthening forearms for golf swings
  • Improving grip strength for rock climbing
  • Preventing wrist injuries in weightlifting workouts

Boost your workout progress by tracking and analyzing your routine effectively: Workout History

dumbbell wrist extension - Frequently Asked Questions
Common questions about dumbbell wrist extension to optimize your training.

A dumbbell wrist extension primarily works the forearm flexors, especially the brachioradialis and brachialis.

For beginners, try 2-3 sets of 8-12 repetitions per arm. Advanced lifters may increase to 4 sets and adjust the rep range accordingly.

Choose a weight that allows you to perform the intended number of reps with good form while still feeling the burn in your forearm muscles.

It's generally recommended not to train the same muscle group every day. For optimal results, plan to do dumbbell wrist extensions 2-3 times per week with rest days in between.

Yes! Alternatives include reverse barbell curls, hammer curls, and wrist curl exercises with a barbell or resistance bands.

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