Dumbbell Wrist Extension: how to do it right
In short: The dumbbell wrist extension isolates the forearm extensors by loading them in the lengthened position, wrist flexed.
How to do it, step by step
- 1Sit down, forearm resting on your thigh or a bench, palm facing the floor, wrist hanging past the edge.
- 2Let the dumbbell pull the wrist into full flexion, hand dropping toward the floor.
- 3Extend the wrist by lifting the back of your hand as high as possible, without lifting the forearm.
- 4Control the way down over 2 to 3 seconds to the full stretch, no bounce.
- 5Keep a soft but firm grip, the fingers don't take over the wrist's work.
The mistake to avoid
Don't go too heavy: you'd lose the bottom range that does all the work.
Other common mistakes
- Bouncing the dumbbell at the bottom: you lose the tension in the stretch, brake the descent slowly instead.
- Lifting the forearm off the support: you cheat with the shoulder, wedge the elbow and keep the forearm still.
- Going too heavy and shortening the range: lighten up to reach full flexion at the bottom.
- Flexing the fingers instead of the wrist: focus the movement on the wrist joint alone.
Muscles worked
- Main:
- Forearms
Main targets: the wrist extensors, extensor carpi radialis longus and brevis, extensor carpi ulnaris, thick on the back of the forearm. They extend the wrist and stabilize the grip. Minor role for the finger extensors depending on your grip. No notable secondary muscles, it's a pure isolation.
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 it correctly?
Sit down, forearm resting on your thigh or a bench, palm facing the floor, wrist hanging past the edge. Let the dumbbell pull the wrist into full flexion, hand toward the floor, then extend the wrist by lifting the back of your hand as high as possible without lifting the forearm. Soft but firm grip, the fingers don't compensate.
What range of motion should I use?
Full range on both ends: at the bottom, let the wrist go into full flexion, hand pointing at the floor, that is where the extensors are most lengthened and most loaded. At the top, lift the back of your hand as high as possible. If you can't reach full flexion at the bottom, the dumbbell is too heavy.
Where should I feel it pulling?
On top of the forearm, the back side, where the wrist extensors are. The burn should mostly build in the bottom zone, wrist in full flexion. If you only feel your hand and fingers, you're flexing the fingers instead of the wrist.
What tempo should I use?
Control the descent over 2 to 3 seconds to the full stretch, never a bounce at the bottom. Hold a half-second pause in the bottom position, without relaxing, to really feel the extensors pulling before coming back up. The way up is quicker but stays controlled.