Exercises

Dumbbell wrist extension

The palm-down version trains the wrist extensors on the back of the forearm.

Seated wrist extension with a supported forearm and the back of the working hand facing upward.

Dumbbell · Bench

Source: ACE · Wrist Curl – Extension

Step by step

  1. Sit down and hold a light dumbbell with the palm facing the floor.
  2. Support the forearm on your thigh, leaving the hand free beyond the knee.
  3. Lower the hand slightly, then lift its back toward the forearm.
  4. Return slowly and switch sides after your repetitions.

Common mistakes

  • Moving the elbow instead of the wrist.
  • Jerking the weight or forcing the end position.

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