---
title: "Wrist Extension Barbell"
description: "Kneel on the floor in front of a bench, placing both forearms over the bench while holding a barbell with an overhand grip (palms facing down)."
locale: en
slug: wrist-extension-barbell
url: "https://hi.fitness/exercises/wrist-extension-barbell"
primaryMuscle: "Forearms"
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/8d7797bd-wrist-extension-barbell.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Wrist Extension Barbell

Kneel on the floor in front of a bench, placing both forearms over the bench while holding a barbell with an overhand grip (palms facing down).

## How to do it

1. Kneel on the floor in front of a bench, placing both forearms over the bench while holding a barbell with an overhand grip (palms facing down).
2. Rest your wrists just off the edge of the bench, allowing the barbell to hang downward.
3. Extend the barbell upward by flexing your wrists, lifting it as high as possible while keeping your forearms flat on the bench.
4. Slowly lower the barbell back to the starting position, fully curling your wrists. Repeat for the desired number of repetitions.

## Form tips

- Keep your forearms pressed firmly against the bench to isolate the wrist movement.
- Use a controlled motion to lift and lower the barbell, avoiding any jerking movements.
- Avoid using your shoulder or upper arm to lift the weight.

## 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