Barbell Wrist Extension: how to do it right
In short: Barbell wrist extension, an isolation of the forearm extensors loaded in the shortened position.
How to do it, step by step
- 1Sit down, forearms on your thighs or a bench, wrists hanging past the edge, palms facing the floor.
- 2Let the bar roll toward your fingertips at the end of flexion, wrists relaxed.
- 3Come back up by lifting the back of your hand as high as possible.
- 4Squeeze the extensors hard for 1 second in the top position, wrists cocked fully upward.
- 5Control the return slowly over 2 to 3 seconds with no jerk.
The mistake to avoid
Don't load heavy, you lose range of motion and cheat with your arms.
Other common mistakes
- Swinging the forearms or cheating with the shoulder: fix your elbows on your thighs and use only the wrists.
- Not going all the way up: lift the back of your hand as high as possible, otherwise you miss the shortened-tension peak.
- Going too heavy: the range gets crushed, reduce the weight so you can hold the top contraction for 1 second.
- Dropping the descent: brake the return over 2 to 3 seconds to keep the extensors under tension.
Muscles worked
- Main:
- Forearms
Main targets: extensor carpi radialis (longus and brevis) and extensor carpi ulnaris, which lift the back of the hand. Finger extensors assist. This is the back of the forearm, often neglected compared to the flexors.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Sit down, forearms resting on your thighs or a bench, wrists hanging past the edge, palms facing the floor. Let the bar roll toward your fingertips at the bottom, then lift the back of your hand as high as possible. Only the wrists move, the elbows stay locked in place.
How far up should I go?
The tension peak is at the top, wrists lifted all the way. Don't rush this top part of the movement: lift the back of your hand as high as possible and crush the extensors for 1 second. At the bottom, let the bar roll toward your fingers for a good stretch, then come back up fully.
I don't feel anything, is that normal?
You should feel the top of your forearm heating up, the extensor side. If you feel nothing, slow down, hold 1 second at the top with your wrists cocked fully upward, and aim for 12 to 20 reps. These muscles respond to the pump, not to heavy weight.
How fast should I do the movement?
Come up firmly, squeeze hard for 1 second at the top, then brake the return over 2 to 3 seconds. It's the top pause and the slow descent that do the work, not the speed.
How should I breathe?
Breathe out as you lift the bar during the contraction, breathe in on the return. Keep your trunk and shoulders still, only the wrists move.