Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Lower Arms · Barbell
Barbell Wrist Extension on Knees
Barbell Wrist Extension on Knees is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Forearms · Extensor Carpi Radialis Longus, Extensor Carpi Ulnaris
Secondary muscles
- Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris
How to do Barbell Wrist Extension on Knees
- Sit on a bench with your feet flat on the floor, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart. Rest your forearms on your thighs, allowing your wrists to hang over the edge.
- Start with your wrists relaxed so the barbell hangs as much as possible.
- Extend the barbell upward by extending your wrists, raising the barbell as far as possible while keeping your forearms stationary on your thighs.
- Slowly bring the barbell back to the starting position by relaxing your wrists. Repeat for the desired repetitions.
Form tips
- Keep your forearms stationary on your thighs to isolate your wrist extensors.
- Avoid using your elbows to lift the barbell; focus on your wrist movement.
- Breathe steadily, exhaling as you extend the barbell down and inhaling as you curl it back up.
Barbell Wrist Extension on Knees alternatives
More forearms exercises
Barbell Wrist Extension on Knees FAQ
What muscles does Barbell Wrist Extension on Knees work?
Barbell Wrist Extension on Knees mainly works the forearms in the lower arms (Extensor Carpi Radialis Longus and Extensor Carpi Ulnaris).
What equipment do you need for Barbell Wrist Extension on Knees?
You need a barbell.
How many sets and reps of Barbell Wrist Extension on Knees should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Wrist Extension on Knees good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.
How many calories does Barbell Wrist Extension on Knees burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Wrist Extension on Knees?
Other exercises for the forearms include Wrist Extension Dumbbell, Kettlebell Wrist Extension, Cable Wrist Extension and Kettlebell Wrist Curl.
For developers
Use Barbell Wrist Extension on Knees in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_GVORBD" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_GVORBD", "name": "Barbell Wrist Extension on Knees", "model": "male", "target": "Forearms", "equipment": "Barbell", "media": { "mp4": "https://…/ex_GVORBD/mp4-720.mp4?…", "poster": "https://…/ex_GVORBD/poster.jpg?…" } }