Seated Wrist Extensions

Technique

Setup

Sit with your forearms resting on your thighs or a bench, palms facing down, wrists and hands hanging off the edge. Hold light dumbbells.

Movement

Extend your wrists to raise the backs of your hands as high as possible, then lower slowly to a full stretch.

Form Tip

Keep your forearms glued to the support — only the wrists move. Full range beats heavy weight here.

Increase Difficulty

Add a 2-second hold at the top, or slow the lowering phase.

Decrease Difficulty

Use lighter dumbbells or work one wrist at a time.