How to perform the Dumbbell Wrist Extension
- 1Sit on a bench or chair, rest your forearm on your thigh or a bench with your palm facing down, let your wrist hang just past the edge, and hold a light dumbbell in your hand. Keep your elbow relaxed, shoulder loose, and sit tall with your feet flat on the floor.
- 2Without moving your elbow, slowly lift the back of your hand up by bending at the wrist, then lower it back down under control, letting your wrist gently stretch at the bottom. Breathe out as you lift the weight, and breathe in as you lower it, keeping the motion smooth and steady the whole time.
Coach tips
- Start with a light weight so you feel the work in your forearms, not pain in your wrists or elbows.
- Only your hand and wrist should move; keep your forearm resting and avoid swinging or using your shoulder.
- Stop before any sharp pain and focus on slow, controlled reps to really train the forearms and protect your joints.
Train forearms smarter
One rep, one set. Hypro turns the Dumbbell Wrist Extension into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Dumbbell Wrist Extension weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much forearms you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Dumbbell Wrist Extension fits right into proven hypertrophy and strength templates.
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