Forearms
Wrist Extension
The Wrist Extension is a strength exercise with dumbbells for your forearms. Share of the load in the Zulta muscle model: forearm extensors 90% and forearm flexors 10%.
How to do it
- Sit on a flat bench with a light dumbbell in each hand, palms down.
- Rest the forearms on the thighs, wrists just past the knees.
- Start with the wrists bent down and the knuckles toward the floor.
- Lift the back of the hands up as far as they go.
- Hold for a second, then lower slowly.
Tips
- Move slowly, the extensors respond best to a controlled tempo.
- Keep the fingers closed so the effort stays in the wrist.
Common mistakes
- Bouncing the dumbbells out of the bottom.
- Leaning back to lift the hands.
Muscles worked by the Wrist Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the wrist against load isolates the forearm extensors; the flexors only co-contract.
Wrist Extension alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Wrist Extension work?
Mainly the forearm extensors.
Is the Wrist Extension good for beginners?
Yes. The Wrist Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Wrist Extension?
For example the Cable Reverse Wrist Curl, Cable Wrist Extension and Finger Extension. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.