Male model ex_WR62OO

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Lower Arms · Dumbbell

Wrist Extension Dumbbell

intermediatestrength

Wrist Extension Dumbbell is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a dumbbell. 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: Dumbbell
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 Wrist Extension Dumbbell

Kneel on the floor in front of a bench, placing both forearms over the bench while holding a dumbbell with an overhand grip (palms facing down) in each hand.
Rest your wrists just off the edge of the bench, allowing the dumbbells to hang downward.
Extend the dumbbells upward by flexing your wrists and lifting the weights as high as possible while keeping your forearms flat on the bench.
Slowly lower the dumbbells back to the starting position, fully curling your wrists. Repeat for the desired number of repetitions.

Form tips

Keep your forearms pressed firmly against the bench to isolate the wrist movement.
Use a controlled motion to lift and lower the dumbbells, avoiding any jerking movements.
Avoid using your shoulder or upper arm to lift the weight.

Wrist Extension Dumbbell alternatives

Kettlebell Wrist Extension

Forearms · intermediate

Cable Wrist Extension

Forearms · beginner

Wrist Extension Barbell (Variation 2)

Forearms · intermediate

Wrist Extension Barbell

Forearms · intermediate

More forearms exercises

Barbell Wrist Extension on Knees

Forearms · intermediate

Cable Wrist Curl

Forearms · beginner

Wrist Curl Dumbbell

Forearms · intermediate

Kettlebell Wrist Curl

Forearms · intermediate

Band Wrist Curl

Forearms · beginner

Wrist Curl Barbell

Forearms · intermediate

Dumbbell Reverse Wrist Curl

Forearms · intermediate

Ez Bar Seated Wrist Curl

Forearms · beginner

Wrist Extension Dumbbell FAQ

What muscles does Wrist Extension Dumbbell work?

Wrist Extension Dumbbell mainly works the forearms in the lower arms (Extensor Carpi Radialis Longus and Extensor Carpi Ulnaris).

What equipment do you need for Wrist Extension Dumbbell?

You need a dumbbell.

How many sets and reps of Wrist Extension Dumbbell 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 Wrist Extension Dumbbell good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.

How many calories does Wrist Extension Dumbbell 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 Wrist Extension Dumbbell?

Other exercises for the forearms include Kettlebell Wrist Extension, Cable Wrist Extension, Wrist Extension Barbell (Variation 2) and Wrist Extension Barbell.

For developers

Use Wrist Extension Dumbbell 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_WR62OO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_WR62OO",
  "name": "Wrist Extension Dumbbell",
  "model": "male",
  "target": "Forearms",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_WR62OO/mp4-720.mp4?…",
    "poster": "https://…/ex_WR62OO/poster.jpg?…"
  }
}