Wrist Curl - Extension

Stand

Squat

Kneel and rest forearms on the bench with palms facing down (pronated)

Let the dumbbells hang freely off the edge of the pad

Extend your wrists upward as high as possible â€” squeeze the forearm extensors

Lower slowly back to the start

Keep your forearms flat on the bench â€” only the wrists move

Instructions

Step-by-step technique

Hold two dumbbells and kneel beside a bench.

Rest your forearms on the bench with approximately a 90-degree bend at the elbows.

Pronate your forearms so your palms face downward and the bottoms of your forearms rest on the bench.

Let the dumbbells hang freely off the edge of the pad.

Extend your wrists upward as high as possible â€” squeeze the forearm extensor muscles.

Pause at the top.

Lower the dumbbells slowly back to the starting position.

Repeat for the desired number of reps.