Exercises

Barbell wrist extension

Extend supported wrists with an overhand grip to train the wrist extensors.

Seated reverse wrist curl with supported forearms and palms down holding a light short barbell.

Light short barbell · Stable seat

Source: ACE · Wrist Curl – Extension

Step by step

  1. Sit securely and use a very light short bar with small balanced plates secured by collars.
  2. Rest both forearms on your thighs, hands just beyond the knees and palms facing down; grip the bar securely.
  3. Raise the backs of the hands through a small comfortable wrist-extension movement; the forearms stay still.
  4. Lower slowly without loosening your grip, then set down the bar carefully.

Common mistakes

  • Lifting the forearms off the thighs or forcing the end range.
  • Using too much weight or letting the bar roll out of the fingers.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.