Barbell Wrist Extension

Barbell Wrist Extension is a beginner isolation pull using barbell, bench. It loads Forearms.

Why this lift

The Barbell Wrist Extension is a beginner isolation pull lift. It primarily loads Forearms. You need barbell, bench. Most programs place it after your main compounds, as accessory work. You may also hear it called Barbell Wrist Extensions.

Grips fail before backs do on heavy pulls. Train them if the bar is slipping before the set is over. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Forearms
• Secondary: —

Setup

• Set barbell, bench so the target joint can move and nothing else has to.

How to do it

1. Take Forearms through a full range. Pause where it is hardest.
2. Return under control.

Coaching cues

• Own the stretch and the squeeze.

Common mistakes

• Turning it into a compound swing. Cut the load; slow the eccentric.

How to program it

Treat the Barbell Wrist Extension as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Barbell Wrist Extension does not agree with you, Barbell Standing Back Wrist Curl trains Forearms with a different setup.

Related lifts

• Barbell Standing Back Wrist Curl Forearms
• Barbell Wrist Curl Forearms
• Cable Standing Back Wrist Curl Forearms
• Cable Wrist Curl Forearms
• Dead Hang Forearms
• Dumbbell Standing Back Wrist Curl Forearms

FAQ

What muscles does the Barbell Wrist Extension work?

The Barbell Wrist Extension works Forearms.

What equipment do I need for the Barbell Wrist Extension?

You need barbell, bench.

Is the Barbell Wrist Extension suitable for beginners?

Yes. The Barbell Wrist Extension is marked beginner in this catalog. Start lighter than you think and film one set from the side.