Wrist Extension

What is the Wrist Extension?

The wrist extension (reverse wrist curl) is a forearm isolation for the extensors, the muscles on the back of the forearm. With the forearms braced palms-down, you raise the weight by extending the wrists. It balances the much more commonly trained flexors and helps keep the elbows and wrists healthy.

Muscles worked

Primary: Forearms

The wrist extensors on the top of the forearm contract to lift the hands; the braced forearms isolate them so nothing else assists the movement.

How to perform the Wrist Extension

1. Rest your forearms on your thighs or a bench with the wrists hanging off the edge and the palms facing down.
2. Hold a light dumbbell in each hand with the knuckles pointing at the floor, which trains the wrist extensors on the top of the forearm.
3. Let the weight pull the wrists down into a full stretch below the level of the forearm.
4. Raise the backs of the hands upward by extending the wrists as high as the joint allows.
5. Pause to squeeze the extensors at the top, then lower under control back to the stretched position.
6. Use noticeably lighter weight than a flexor wrist curl, since the extensors are a much smaller muscle group.

Suggested working range: 12–20 reps. Default progression: double progression.

Mechanics

A single-joint isolation: the only motion is wrist extension, with the forearms supported palms-down. The extensors are smaller and weaker than the flexors, so the loads here are always modest.

Form cues

• •Rest the forearms on a bench or thighs with the wrists past the edge, palms facing down.
• •Lower the weight under control to a full stretch at the bottom.
• •Raise by extending only the wrists, keeping the forearms flat and still.
• •Use a light weight; the extensors are small, so ego-loading just kills the range.

Common mistakes

• •Loading the extensors with too much weight, since they are far weaker than the flexors.
• •Letting the forearms rise off the bench so the movement stops being wrist-only.
• •Cutting the range short instead of stretching down fully and extending fully.
• •Jerking the weight up with momentum rather than a controlled wrist extension.

Variations & alternatives

• •Cable reverse wrist curl, constant tension on the extensors through the range.
• •Barbell reverse wrist curl, both wrists on one bar for easy loading.
• •Reverse curl, a standing forearm and brachialis movement with a pronated grip.
• •Wrist curl: trains the opposite (flexor) side of the forearm.

Wrist Curl

Forearms · Dumbbell

Barbell Wrist Curl

Forearms · Barbell

Farmer's Carry

Forearms · Dumbbell

Dead Hang

Forearms · Bodyweight

Towel Hang

Forearms · Bodyweight

Programming: sets, reps & when to use it

Program the wrist extension in the library’s 12–20 rep range as a forearm-balancing accessory, paired with wrist curls so both sides of the forearm are trained. Keep the weight light and the range full. A couple of sets at the end of a session is enough: this is about balance and joint health, not maximal load.

Frequently asked questions