Wrist Extensions

How to do the Wrist Extensions

Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an overhand grip. Bend your forward so that the bar is resting on your fingers. Curl the bar up by flexing your wrists as high as you can. Reverse the movement to lower the bar.
Spotter Information:
A spotter can stand in front of the individual and spot at the hands.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Forearm
  • Isolation
  • Barbell
  • Upper Body
  • Freeweight

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
31.9 lbs11.1 37.4 lbs

What is a good starting weight?

Based on an average weight lifted of 31.9 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 16 lbs and aim for 12-15 reps.


Workouts Plans with Wrist Extensions

Purpose Type Level
Sport Specific Advanced
Strength Intermediate
Muscular Definition Intermediate
Muscular Definition Beginner
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.