Dumbbell exercise

Wrist Extension (Dumbbell) form, muscles worked, and workout tracking

The dumbbell wrist extension works the wrist extensors on the top of the forearm by raising the back of the hand upward while the forearm rests supported with the palm facing down. Lifters use it to balance the heavy flexor work that gripping provides, building complete forearm development, while it is also a common rehab and prevention exercise for tennis elbow and wrist strain.

Wrist Extension (Dumbbell) illustration

How to do Wrist Extension (Dumbbell)

  1. 1Sit holding a light dumbbell with an overhand grip and rest that forearm on your thigh or a bench, palm facing down, wrist hanging past the edge.
  2. 2Let the dumbbell drop toward the floor to fully lengthen the top of the forearm.
  3. 3Exhale as you raise the back of your hand upward as far as it will go, keeping the forearm pressed flat and still.
  4. 4Do not jerk the weight or let the elbow lift to assist.
  5. 5Pause briefly at the top, then inhale as you lower slowly to the stretched position; complete the set and switch sides.

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Track Wrist Extension (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.