---
title: "Barbell Wrist Extension on Knees"
description: "Sit on a bench with your feet flat on the floor, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart."
locale: en
slug: barbell-wrist-extension-on-knees
url: "https://hi.fitness/exercises/barbell-wrist-extension-on-knees"
primaryMuscle: "Forearms"
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/ce0e0e3d-barbell-wrist-extension-on-knees.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Barbell Wrist Extension on Knees

Sit on a bench with your feet flat on the floor, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart.

## How to do it

1. Sit on a bench with your feet flat on the floor, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart. Rest your forearms on your thighs, allowing your wrists to hang over the edge.
2. Start with your wrists relaxed so the barbell hangs as much as possible.
3. Extend the barbell upward by extending your wrists, raising the barbell as far as possible while keeping your forearms stationary on your thighs.
4. Slowly bring the barbell back to the starting position by relaxing your wrists. Repeat for the desired repetitions.

## Form tips

- Keep your forearms stationary on your thighs to isolate your wrist extensors.
- Avoid using your elbows to lift the barbell; focus on your wrist movement.
- Breathe steadily, exhaling as you extend the barbell down and inhaling as you curl it back up.

## Similar exercises

- [Wrist Curl Dumbbell](https://hi.fitness/exercises/wrist-curl-dumbbell) - Forearms · Dumbbell
- [Wrist Extension Dumbbell](https://hi.fitness/exercises/wrist-extension-dumbbell) - Forearms · Dumbbell
- [EZ Bar Seated Wrist Curl](https://hi.fitness/exercises/ez-bar-seated-wrist-curl) - Forearms · EZ bar
- [Cable Wrist Curl](https://hi.fitness/exercises/cable-wrist-curl) - Forearms · Cable
- [Dumbbell One Arm Wrist Curl](https://hi.fitness/exercises/dumbbell-one-arm-wrist-curl) - Forearms · Dumbbell
- [Dumbbell One Arm Reverse Wrist Curl](https://hi.fitness/exercises/dumbbell-one-arm-reverse-wrist-curl) - Forearms · Dumbbell
- [Dumbbell Seated Neutral Wrist Curl](https://hi.fitness/exercises/dumbbell-seated-neutral-wrist-curl) - Forearms · Dumbbell
- [Dumbbell One Arm Seated Neutral Wrist Curl](https://hi.fitness/exercises/dumbbell-one-arm-seated-neutral-wrist-curl) - Forearms · Dumbbell