Wrist extensions


By performing wrist extensions, you can compensate for the imbalance in development between the flexors and extensors of the wrist.

Benefit exercises

Almost any exercise in the gym carries a certain load on the muscles responsible for bending the wrists. Barbell curls, pull-ups, various pulls and presses — this is not a complete list of exercises that load the flexor muscles to one degree or another. While the muscles that extensor the wrist cannot boast of such a load, and accordingly, sooner or later this leads to a noticeable imbalance in their development. A similar and, we note, a fairly frequent variant of events, among other things, does not exclude the risk of injuring the wrist or elbow joint.

Avoiding this scenario is not difficult if you regularly apply stress to the extensor muscles. Probably the most effective exercise is wrist extensions. This exercise, simple in all respects, will not only help to avoid an imbalance in the development between the muscles of the wrist, but also significantly add strength to the forearms, which will have a positive effect when performing those exercises where it is necessary to hold the weight in the hands.

By regularly performing wrist extensions, you will improve your sports performance in tennis, badminton, gymnastics, handball, weightlifting and other sports where there is a large load on the muscles of the forearms.

Wrist extension technique

Wrist extensionsYou can perform wrist extensions with both dumbbells and a barbell.

Correct execution technique:

1. Take a small dumbbell in each hand or both — barbell bar, and kneel in front of the bench. Place your forearms on the bench so that your hands with dumbbells (barbell) protrude completely beyond its edge. Bend your arms at an angle of 90 degrees at the elbow joints, the shoulders are exactly above the elbows, the palms are looking at the ceiling, and the hands are relaxed and lowered down under the influence of weight. This is the starting position.

2. While inhaling, tighten the muscles of the forearm and gently raise the dumbbells to the maximum height. Movement should occur only in the wrists. At the top point, tighten the muscles of the forearms even more, then, as you exhale, lower the hands with weight to the starting position.

3. After a minimal pause, perform the next repetition.

It is important:

When performing the exercise, do not reduce the range of motion of the hands, the larger it is, the better the result of the exercise.

The pace of the exercise should be moderate, otherwise its effectiveness is reduced, and the risk of pulling or injuring the wrists increases.

During the exercise, the hands should be firmly pressed to the bench.

In this exercise, the correct technique is much more important than the weight of the weight, since heavy weight does not allow you to work in full amplitude. In addition, heavy weight requires a stronger grip to hold it, and the extensor antagonist muscles — the wrist flexors — will come into play.

Throughout the set, keep a right angle in the elbow joint, so the load on the wrists will be maximum.

If your gym has a special bar with weights located in the center, give preference to this exercise. To hold it, a less strong grip is required, which means that the payload on the extensors will increase.

Working muscles

  • outer part of the forearm (extensors of the wrist)

Alternative exercises

  • Bending at the wrists. In this variation of the exercise, the hands lie on the bench with the palms up, and the main load falls on the flexors of the wrist.
  • Bending the wrists with a barbell behind the back. In this exercise, the load on the forearms increases, since they are deprived of support.

Article protected by copyright and related rights. When using and reprinting the material, an active link to the healthy lifestyle portal hnb.com.ua is required!


Добавить комментарий

Ваш адрес email не будет опубликован. Обязательные поля помечены *