Introduction
The "Dumbbell Wrist Extension Neutral Grip" exercise targets the forearm muscles (primarily the extensor carpi radialis longus and brevis), enhancing their strength and size. This exercise helps improve grip strength, wrist stability, and overall forearm development. It's effective for individuals pursuing fitness goals that require functional upper body strength, such as powerlifting or sports involving gripping and holding objects firmly.
Muscles Worked
- Primary: Extensor Carpi Radialis Brevis (ECRB), Extensor Carpi Ulnaris (ECU)
- Secondary: Brachioradialis, Anconeus, Wrist Flexors
How to Do It (Step-by-Step)
- Stand with a dumbbell in each hand, palms facing each other. Bend your elbows slightly and hold the weights at your wrists.
- Keeping your upper arms stationary, extend your forearms so that the back of your hands face upwards.
- Maintain a neutral grip (palms facing each other), avoid locking out your elbows, and control the dumbbells as you lower them to starting position.
Tip: To avoid strain on your wrists, ensure you are using a weight that allows for proper form throughout the entire exercise.
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
Use Auto Progression to adjust weights and track your progress Auto Progression. Keep training efficient with Rest Timer Rest Timer between sets.
Form Tips
- Maintain a neutral wrist position throughout the exercise to reduce strain and ensure proper muscle engagement.
- Keep your elbows close to your torso during the movement for better control and stability.
- Exhale as you extend your wrists, inhale as you return to the starting position, promoting a smooth and controlled motion.
When to Use It
- Strengthening forearm muscles for improved grip strength in rock climbing.
- Enhancing wrist stability during daily activities like carrying heavy shopping bags.
- Targeting the extensor carpi radialis longus and brevis muscles to alleviate tennis elbow pain.
Maintain a record of your workouts with Workout History for better progress tracking.
A dumbbell wrist extension neutral grip is an exercise that targets the extensor muscles of your forearm while maintaining a neutral grip position, reducing strain on the wrist joints.
Dumbbell wrist extensions primarily target the extensor carpi radialis longus and brevis muscles in the forearm, but they also engage the upper back, shoulders, and core muscles for stabilization.
Sit on a flat bench with a dumbbell in each hand. Rest your forearms on your thighs, palms facing each other, wrists overhanging the edge of the bench. Extend your wrists upwards while keeping your arms stationary.
Start with a light to moderate weight that allows you to perform 8-12 reps for three sets. Adjust the weight based on your progress and fitness level.
Yes, reverse grip wrist extensions (palms facing down) can be performed as an alternative or variation. Additionally, using a barbell or resistance bands can also help increase the challenge.