An isolation forearm exercise that targets the wrist extensors with an overhand grip. It complements wrist-flexion work by emphasizing the opposite side of the forearm.
Sit on a bench with your feet flat on the floor, holding a barbell with an overhand grip (palms facing down).
Rest your forearms on your thighs or a flat surface, allowing your wrists to extend beyond the edge.
Start with your wrists in a neutral position, holding the barbell securely.
Slowly lower the barbell by extending your wrists downward as far as comfortable.
Pause briefly at the bottom of the movement, feeling a stretch in your forearms.
Curl the barbell back up by flexing your wrists until they are fully contracted.
Repeat for the desired number of repetitions, maintaining control throughout the movement.
Keep your elbows stationary and close to your body to isolate the wrist extensors effectively.
Use a lighter weight to focus on form and control, avoiding momentum.
Perform the exercise slowly to maximize muscle engagement and minimize injury risk.
Ensure a full range of motion by allowing your wrists to extend fully before curling back up.
Maintain a neutral spine and avoid hunching over during the exercise.
Inhale as you lower the barbell and exhale as you curl it back up.
Lifting the forearms from their support instead of moving only through the wrists.
Using a load that turns the movement into a swing or elbow bend.
Letting the wrists snap into the bottom position instead of lowering under control.
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