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Forearms · Beginner

Dumbbell Wrist Extension

Wrist extensor isolation to balance grip and forearm training.

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Dumbbell Wrist Extension demonstration

Exercise overview

Training details

Forearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with the forearm supported on a thigh or bench and palm facing down.
  2. 02Let the wrist hang just past the edge while holding a light dumbbell.
  3. 03Lift the back of the hand upward using only the wrist extensors.
  4. 04Pause briefly without lifting the forearm from the support.
  5. 05Lower the dumbbell slowly until the wrist flexes again.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationFlexbar Wrist Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Wrist ExtensionComparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist Curl

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