Wrist Extension Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Wrist Extension Curl

Step by step instructions, muscle activation and variants for the Wrist Extension Curl.

EasyOuter forearm

About this exercise

A bodyweight wrist extension exercise targeting the forearm extensors by curling the wrist upward with the palm facing down. This reverse grip isolates the outer forearm and is essential for balanced forearm development and injury prevention.

How to Perform

  • Sit on a bench or chair and rest your forearm on your thigh with your wrist hanging off the knee, palm facing down
  • Allow your wrist to relax and drop toward the floor to achieve a full stretch
  • Curl your wrist upward as high as possible, contracting the forearm extensors at the top
  • Hold the peak position briefly, then lower slowly back to the starting position
  • Keep your forearm firmly in contact with your thigh throughout the movement
  • Perform all reps on one side before switching arms

Muscle Activation

Primary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the Wrist Extension Curl

The Wrist Extension Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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