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Find out here everything about Wrist extensions with dumbbells.
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In this article we are going to show you how to make Wrist extensions with dumbbells:
Learn Wrist extensions with dumbbells just in 5 seconds: Video
Summarized explanation
Sitting, we lean forearms on the thighs and make the motion of accelarating a moto with the wrists
Step by step
1-Sit at the end of a flat bench, place forearms leaning on the thighs, take a dumbbell in each hand in a prone position (palms facing down)
2-Lower both dumbbells at the same time
3-Raise them by making a wrist extension
| Must Do the entire wrist movement |
Don´t Separate elbows from thighs |
Tips Remember that in this exercise you will work with less load than in the wrist curl, because with hands in pronation it is more difficult to elevate the dumbbells. |
Extended Explanation
Sit at the end of a flat bench, place forearms leaning on the thighs, grab a dumbbell in each hand with a pronation grip (palms of hand facing down). Start movement lowering dumbbells at the same time then elevating them by extending wrists to the highest point you can. This gesture is like accelerating a motorcycle.
Basic Muscles Explanation
The wrist extensors are located in the dorsal part of the hand. Among them we can highlight the extensor of the little finger or the exterior cubital.
Muscles & Joint Actions
In this exercise, the extension of the wrist articulation comes about when the hand moves upward. The major emphasis is on the finger extensors.
Sport Uses
Muscles involved in the wrist extension are important in all the actions that require elevation of the body, pulling motions, escalade when they use a pronation grip and in weightlifting when the bar is raised to its highest point. Actions in this movement are vital in wrestling, and rugby where the players grab the opponents. Also in martial arts.
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