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Dumbbell Wrist Extension 6s · no sound

Dumbbell Wrist Extension

A seated reverse wrist curl that targets the often-neglected forearm extensors — the balancing piece to every wrist curl.

Primary muscle
Forearms
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Sit on a bench with your forearm flat on the top, palm facing down, and your wrist hanging just past the edge.
  2. Hold a light dumbbell and let your wrist drop fully so the weight pulls your hand down toward the floor.
  3. Lift the dumbbell by extending your wrist upward, keeping your forearm completely still on the bench.
  4. Squeeze the top of the forearm at peak contraction with the back of your hand pulled toward your forearm.
  5. Lower the dumbbell back down slowly over 2 to 3 seconds, fighting the weight on the way down.
  6. Repeat for 12 to 15 reps, then switch arms and match the rep count on the other side.

Common mistakes

  • Picking a weight too heavy, which forces you to use the elbow or shoulder to swing the dumbbell up.
  • Lifting only a few inches at the top instead of working through the full wrist range.
  • Letting the forearm drift up off the bench, which removes the isolation entirely.
  • Rushing the lowering phase, where most of the forearm extensor strength is built.

Muscles worked

Primary
Forearms

Same movement, other equipment

Barbell Wrist Curl Beginner Barbell Wrist Curl Forearms Barbell Cable Wrist Curl Beginner Cable Wrist Curl Forearms Cable Machine Plate Pinch Beginner Plate Pinch Forearms Barbell Reverse Grip Barbell Curl Beginner Reverse Grip Barbell Curl Forearms Barbell

Similar exercises

Controlled Forearm Pronation and Supination Beginner Controlled Forearm Pronation and Supination Forearms Dumbbell Dumbbell Wrist Curl Beginner Dumbbell Wrist Curl Forearms Dumbbell Loaded Wrist-Extensor Eccentric Beginner Loaded Wrist-Extensor Eccentric Forearms Dumbbell Loaded Wrist-Flexor Eccentric Beginner Loaded Wrist-Flexor Eccentric Forearms Dumbbell Dumbbell Farmer Carry Beginner Dumbbell Farmer Carry Forearms Dumbbell

Good to know

What muscles does the Dumbbell Wrist Extension work?
Mainly the forearms.
What equipment do you need for the Dumbbell Wrist Extension?
It uses dumbbells. Without it, the Barbell Wrist Curl and the Cable Wrist Curl train the same muscles the same way.
Is the Dumbbell Wrist Extension good for beginners?
GymVim rates it beginner.

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