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Loaded Wrist-Flexor Eccentric 10s · no sound

Loaded Wrist-Flexor Eccentric

A seated, palm-up 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 on a chair and rest the working forearm palm-up on the armrest, wrist just past the edge.
  2. Hold a light dumbbell in the working hand.
  3. Use the free hand to curl the working wrist into flexion.
  4. Let go with the free hand so only the working wrist holds the bell.
  5. Lower the dumbbell slowly into wrist extension, keeping the forearm glued to the support.
  6. Reset with the free hand and repeat, then switch sides.

Common mistakes

  • Curling the bell back up with the working wrist, which skips the eccentric-only point.
  • Letting the forearm lift off the armrest so the elbow starts to flex.
  • Dropping the weight instead of resisting a slow lower.
  • Using a heavy dumbbell that the tendon is not ready to lengthen under.

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-Extensor Eccentric Beginner Loaded Wrist-Extensor Eccentric Forearms Dumbbell Dumbbell Farmer Carry Beginner Dumbbell Farmer Carry Forearms Dumbbell

Good to know

What muscles does the Loaded Wrist-Flexor Eccentric work?
Mainly the forearms.
What equipment do you need for the Loaded Wrist-Flexor 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-Flexor Eccentric good for beginners?
GymVim rates it beginner.

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