Dumbbell Wrist Extension

Dumbbell Wrist Extension is a beginner isolation pull using dumbbell. It loads Forearms.

Why this lift

The Dumbbell Wrist Extension is a beginner isolation pull lift. It primarily loads Forearms. You need dumbbell. Most programs place it after your main compounds, as accessory work. You may also hear it called Dumbbell 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 dumbbell 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 Dumbbell 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 Dumbbell 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
• Barbell Wrist Extension Forearms
• Cable Standing Back Wrist Curl Forearms
• Cable Wrist Curl Forearms
• Dead Hang Forearms

FAQ

What muscles does the Dumbbell Wrist Extension work?

The Dumbbell Wrist Extension works Forearms.

What equipment do I need for the Dumbbell Wrist Extension?

You need dumbbell.

Is the Dumbbell Wrist Extension suitable for beginners?

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