Dumbbell Wrist Extension

ForearmsDumbbell, Bench

Isolates and strengthens the forearm extensors and wrist joints. Resting your forearm on a bench keeps the movement safe and controlled.

How to do it

1Sit on a bench and rest your forearm on the bench or your thigh with your palm facing down and your hand hanging off the edge.

2Lower the dumbbell as far down as comfortable.

3Extend your wrist upward, squeezing your forearms to lift the weight.

4Hold for a second at the top position.

5Slowly lower the dumbbell back down to the starting position.

Common mistakes

Lifting the forearm off the bench, shifting work to the biceps.

Jerking or dropping the weight, straining the wrist ligaments.

Using a dumbbell that is too heavy, breaking proper technique.

Breathing

Inhale as you lower the weight. Exhale as you extend your wrist upward.

Make it harder or easier

To scale down, drop the weight or reduce your range of motion.

To make it harder, pause and hold the top contraction for two to three seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.