EZ Bar Wrist Extension

How to Perform the EZ Bar Wrist Extension

Sit on the edge of a flat bench and grasp an EZ bar with an overhand (pronated) grip using the inner angled portions of the bar.
Rest your forearms on your thighs with your wrists hanging just past your knees, palms facing down.
Allow the bar to hang down to get a full stretch in the wrist extensors.
Extend your wrists upward, raising the bar by contracting the muscles on the top of your forearms.
Hold the top position briefly, squeezing the wrist extensors.
Slowly lower the bar back down under control to the starting position and repeat.

Using too heavy a weight

The wrist extensors are smaller muscles — use a lighter weight than you would for wrist curls and focus on control.

Allowing the forearms to lift off the thighs

Keep your forearms firmly anchored on your thighs to isolate the wrist extensors properly.

Using momentum to swing the bar up

Perform each rep with strict form, raising and lowering the bar through wrist movement only.

●Use approximately 50-60% of the weight you use for wrist curls, as the extensors are naturally weaker.
●Focus on a full range of motion, lowering the bar as far as comfortably possible.
●Perform these regularly to prevent muscle imbalances and protect against elbow tendinitis.

Strength

4-5 sets of 6-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 12-15 reps at 60-70% 1RM

Endurance

2-3 sets of 20-25 reps at 40-50% 1RM

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