Seated Wrist Extension (Barbell)
Complete guide to Seated Wrist Extension (Barbell). Learn proper form, technique, and execution. Targets Forearms — Wrist Extensors, Wrist Flexors. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Seated Wrist Extension (Barbell)
Add the appropriate amount of weight to a barbell and sit on a bench with your feet flat on the floor.
Rest your forearms on your thighs with your wrists hanging just past your knees and your palms facing down.
Engage your abs and take a breath.
Extend your wrists upward by flexing them, squeezing your forearms at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |