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Loaded Wrist-Extensor Eccentric 7s · no sound

Loaded Wrist-Extensor Eccentric

A seated, palm-down wrist lower with a light dumbbell, using the free hand to reset so only the eccentric loads.

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

  1. Sit beside a low table and rest the working forearm on it, palm down, wrist past the edge.
  2. Hold a light dumbbell in the working hand with the wrist starting in flexion.
  3. Use the free hand to lift the working wrist into extension.
  4. Let go with the free hand so only the working wrist holds the bell.
  5. Lower the dumbbell slowly into wrist flexion, keeping the forearm glued to the table.
  6. Reset with the free hand and repeat, then switch sides.

Common mistakes

  • Lifting the bell with the working wrist, which turns the drill into a concentric curl.
  • Letting the forearm lift off the table so the elbow starts to move.
  • Dropping the weight in one dump instead of a slow lower.
  • Choosing a heavy dumbbell that forces the shoulder to shrug into the rep.

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

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