Dumbbell Wrist Extension
A seated reverse wrist curl that targets the often-ignored forearm extensors — the balancing partner to every wrist curl.
How to do it
- Sit on a bench with your forearm resting along the top of it, palm down, and your wrist hanging just past the edge.
- Hold a light dumbbell and let your wrist drop all the way so the weight pulls your hand down toward the floor.
- Lift the dumbbell by extending your wrist up, keeping your forearm completely still on the bench.
- Squeeze the top of the forearm at the peak, pulling the back of your hand toward your forearm.
- Lower the dumbbell slowly back down over 2–3 seconds, resisting the weight on the way down.
- Do 12–15 reps, then switch arms and do the same number on the other side.
Key technique cue
Keep it light, forearm on the bench; lift through the full wrist range, no elbow help.
Common mistakes
- ✕ Going too heavy, so you have to throw the dumbbell up with the elbow or shoulder.
- ✕ Lifting only a couple of centimeters at the top instead of working through the wrist's full range.
- ✕ Lifting the forearm off the bench, which removes the isolation completely.
- ✕ Rushing the lowering phase, where most forearm extensor strength is built.
Benefits
- ✓ Strengthens the forearm extensors and balances out the flexor side.
- ✓ Reduces elbow strain for climbers, athletes and racket-sport players.
- ✓ Improves wrist control and stability for pressing and pulling work.
Progression: from easier to harder
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Step 1 You are here - Dumbbell Wrist Extension
- Reverse Wrist Curl
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Step 2
About the exercise
The Dumbbell Wrist Extension trains the muscles on the top of the forearm — the wrist extensors that almost every program ignores. With your forearm supported and palm down, you lower the dumbbell as the wrist drops, then lift it by extending the wrist. It is a small, slow and unglamorous movement, but it pays off in elbow health and forearm balance. It is an essential accessory in any arm program or elbow-care program. It is especially relevant for climbers, racket-sport players and lifters with overloaded elbow tendons. Pair it with the wrist curl for complete forearm work, or use it as a corrective option in rehab-adjacent work for tennis elbow.
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