WRIST EXTENSION

Muscles Trained :
Wrist Extensors

Joint Actions :
Wrist Extension

Instructions :

1. Sit on a bench and lie forearms on the bench in a prone (facing downward) position.
2. Grasp a bar with a pronated (overhand) grip and place palms 4 to 6 inches apart.
3. Allow weight to flex the wrists.
4. To begin the movement, curl the bar upward by hyper extending (straightening) the wrists.
5. Exhale throughout the upward movement phase.
6. Continue the movement until the wrists are fully hyper extended.
7. Lower the weight to starting position.
8. Inhale throughout the downward movement phase.
9. Repeat movement for desired number of repetitions.

Variations :

1. Perform exercise with a dumbbell, one arm at a time.

Common Mistakes :

1. Using too much weight, therefore inhibiting the ability of the wrists to hyperextend.

- Back to Index of Lifts -