Dumbbell Wrist Extension

A seated reverse wrist curl that targets the often-neglected forearm extensors — the balancing piece to every wrist curl.

Arms Dumbbell Strength

Step by step

1. Sit on a bench with your forearm flat on the top, palm facing down, and your wrist hanging just past the edge.
2. Hold a light dumbbell and let your wrist drop fully so the weight pulls your hand down toward the floor.
3. Lift the dumbbell by extending your wrist upward, keeping your forearm completely still on the bench.
4. Squeeze the top of the forearm at peak contraction with the back of your hand pulled toward your forearm.
5. Lower the dumbbell back down slowly over 2 to 3 seconds, fighting the weight on the way down.
6. Repeat for 12 to 15 reps, then switch arms and match the rep count on the other side.

Muscles and equipment

Target muscle

Forearms

Secondary muscles

none

Equipment

Dumbbell

Type

Strength

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• Dumbbell Wrist CurlForearms · Dumbbell
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