A seated forearm exercise focusing on the extensor muscles.
- +Targets forearm extensors
- +Improves wrist stability
- +Good for balanced forearm development
- –Can cause wrist strain if overdone
- –Requires careful attention to form
- –Can be challenging to isolate extensor muscles
This exercise targets:
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit on a bench, feet flat, back tall
- Hold dumbbells with an overhand grip (palms down)
- Rest forearms on thighs or bench, wrists just past the edge
- Keep forearms still; only your wrists move
- Curl knuckles up toward the ceiling; squeeze the top
- Lower slowly, letting wrists drop for a gentle stretch
- Use light weight, controlled tempo; no swinging or pain