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
1
Sit on a bench with your legs positioned shoulder-width apart. Have a dumbbell in each hand.
2
Rest your forearms on your thighs with your palms facing towards the ceiling, allowing the dumbbells to hang over the edge of your knees.
3
Raise the dumbbells as high as possible by flexing your wrists.
4
Slowly lower the dumbbells back down, extending your wrists.
5
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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