Wrist extensions seated with a barbell

You can place your hands on the bench or your knees—whichever is more comfortable for you. In any case, do not lift your elbows off the support. Do not chase after heavier weights. This exercise should be able to be performed for at least 10 repetitions. This exercise is particularly beneficial for beginners since their forearm muscles often lag behind.

Nuances and mistakes

1. The grip should be shoulder-width or slightly narrower. In general, your forearms should be parallel to each other.

2. You can also perform this exercise with dumbbells, but I believe that using a barbell is more effective. With dumbbells, your wrists start to move not just up and down but also to the sides, which reduces the effectiveness of the exercise.

3. Whether to place your hands on the bench or your thighs is up to you. There are no significant differences. Personally, I prefer to place my hands on my thighs.

4. Try to hold briefly at the top position.

5. Your elbows should remain stationary throughout the entire exercise. Do not lift them off the support.

6. In this exercise, the weight is typically about half of what you would use for wrist curls. For beginners, this usually means a 10 kg barbell.