One-Handed Wrist Extension – Dumbbell

  1. Hold a dumbbell with an overhand grip.
  2. Sit on a bench with your feet shoulder-width apart.
  3. Rest your forearm on the top of your thigh, with your palm facing down.
  4. Slowly lift the dumbbell by extending your wrist, keeping your elbows stationary. Focus on bringing your knuckles back towards the top of your forearm.
  5. Hold the dumbbell at the top of the movement for a moment.
  6. Lower the dumbbell back down to the starting position by flexing your wrist towards the floor.
  7. Repeat for the desired number of reps and then switch sides.

Primary Muscles

  • Forearm - Outer

Results

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Date Reps Resis. RPE

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