Wrist Extensions (Palm-Down)
Wrist Extensions (Palm-Down)
Targeted Muscle Groups
Primary Muscles:
- Wrist Extensors:
Secondary Muscles:
- Brachioradialis:
- Grip Muscles:
Equipment Needed
- Barbell or Dumbbells:
- Flat Bench or Stable Surface:
- Weight Plates (for barbell):
How to Do Wrist Extensions (Palm-Down): Step-by-Step Guide
Step 1: Set Up Your Position
- Seating Position:
- Forearm Placement:
Step 2: Begin the Extension
- Extend the Wrists:
- Keep the Movement Controlled:
Step 3: Lower the Weight
- Lower to Starting Position:
Step 4: Repeat
- Perform Repetitions:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Use Light to Moderate Weight:
- Focus on Controlled Movements:
- Keep the Forearms Stationary:
- Grip the Barbell or Dumbbells Firmly:
- Stretch Between Sets:
Common Mistakes to Avoid
- Using Too Much Weight:
- Lifting the Forearms:
- Neglecting the Negative (Lowering) Phase:
- Rushing Through the Exercise:
Wrist Extensions (Palm-Down)