Strength
DB Wrist Extension
Build forearm resilience and grip stability with a controlled, isolate focus on the wrist extensors.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the edge of a flat bench with your feet shoulder-width apart to create a stable base.
Grasp a dumbbell with an overhand grip so that your palm is facing the floor.
Rest your forearm on your thigh or the bench with your hand and the weight hanging just past the edge.
Lower the dumbbell as far as possible by bending at the wrist while keeping the rest of your arm stationary.
Raise the dumbbell upward by extending your wrist until you feel a peak contraction in the forearm muscle.
Hold the top position for a brief second before slowly lowering the weight back to the starting position.
Complete the set with one arm before switching to the other to ensure bilateral symmetry.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive weight that forces the use of momentum or shoulder movement.
- Lifting the forearm off the support surface instead of isolating the wrist.
- Rushing the eccentric phase of the movement rather than maintaining tension.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.