Seated wrist extensions move the wrists to lift and lower a barbell, primarily working the forearm extensors.
How to do the Seated Barbell Wrist Extension#
- Sit on a bench and grasp the barbell with an overhand grip, hands about shoulder-width apart.
- Place your forearms on your thighs or a flat surface so your wrists hang freely beyond the knees or bench edge.
- Lower the barbell by bending only at the wrists until you feel a stretch in the forearms.
- Raise the barbell by extending the wrists upward, then lower it back with slow, controlled motion.
- Keep your elbows and forearms stationary throughout the set to isolate the wrist movement.
Muscles worked#
- Primary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Moving the elbows or shoulders instead of isolating the wrists.
- Using momentum or jerking the bar instead of controlled reps.
- Choosing too-heavy weight that forces wrist swinging.
- Allowing the bar to roll into the palm and lose wrist control.
