Loaded Wrist-Extensor Eccentric
A seated, palm-down wrist lower with a light dumbbell, using the free hand to reset so only the eccentric loads.
How to do it
- Sit beside a low table and rest the working forearm on it, palm down, wrist past the edge.
- Hold a light dumbbell in the working hand with the wrist starting in flexion.
- Use the free hand to lift the working wrist into extension.
- Let go with the free hand so only the working wrist holds the bell.
- Lower the dumbbell slowly into wrist flexion, keeping the forearm glued to the table.
- Reset with the free hand and repeat, then switch sides.
Key technique cue
Help the lift with the other hand, then lower slowly on the working wrist, three or four seconds.
Common mistakes
- ✕ Lifting the bell with the working wrist, which turns the drill into a concentric curl.
- ✕ Letting the forearm lift off the table so the elbow starts to move.
- ✕ Dropping the weight in one dump instead of a slow lower.
- ✕ Choosing a heavy dumbbell that forces the shoulder to shrug into the rep.
Benefits
- ✓ Loads the wrist extensors in the lengthening phase used for tennis-elbow rehab.
- ✓ The assist on the way up keeps the work on the slow lower.
- ✓ Needs only a light dumbbell and a table, so it fits home programs.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Loaded Wrist-Extensor Eccentric
About the exercise
The loaded wrist-extensor eccentric is a rehab isolation for the forearm extensors. The working forearm rests pronated on a table, the wrist hangs off the edge, and a small dumbbell sits in the working hand. The free hand lifts the wrist into extension, then lets go so the working wrist slowly lowers into flexion. That slow lower is the whole point: the extensors lengthen under a light load.
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