Strength

Dumbbell Wrist Curl Extension

Dumbbell Wrist Curl Extension strengthens forearms, enhances grip strength and increases forearm size. Ideal for improving sports performance, requiring considerable wrist strength and flexibility.

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Dumbbell Wrist Curl Extension instructions

Step-by-step instructions

Sit on a bench with your legs positioned shoulder-width apart. Have a dumbbell in each hand.

Rest your forearms on your thighs with your palms facing towards the ceiling, allowing the dumbbells to hang over the edge of your knees.

Raise the dumbbells as high as possible by flexing your wrists.

Slowly lower the dumbbells back down, extending your wrists.

Repeat this movement for the necessary amount of reps.

Sit on a bench with your legs positioned shoulder-width apart. Have a dumbbell in each hand.

Rest your forearms on your thighs with your palms facing towards the ceiling, allowing the dumbbells to hang over the edge of your knees.

Raise the dumbbells as high as possible by flexing your wrists.

Slowly lower the dumbbells back down, extending your wrists.

Repeat this movement for the necessary amount of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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