Equipment Required:

Barbell or dumbbells
Flat bench

Starting Position:

Kneel in front of bench and rest forearms on seat pad. Keep arms flexed so upper arms are perpendicular to the bench.
Hold dumbbells or barbell with a palms-down grip. (Hands should hand over edge of bench so they can move up and down freely.)

Actions To Execute Exercise:

Lower weight so knuckles face forward.
Pause; slowly raise weights as high as possible, hyperextending wrists.
Repeat.
Repeat on other side (if using one dumbbell at a time).

Breathing Technique

Maintain normal, steady breathing.
Avoid holding your breath.

What The Exercise Does:

Strengthens forearm extensors (extensor carpi radialis brevis, extensor carpi ulnaris, extensor digitorum communis).

Variations On This Exercise:

Sit on bench with forearms resting on thighs. Keep the back straight and neck in alignment with spine. Hold barbell or one dumbbell with a palms-down grip. (Hands should hang over the knees so they can move up and down freely.)
With dumbbells, this exercise may be performed with one arm at a time.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with elbow, wrist or hand problems or arthritis.
The kneeling position may be contraindicated for individuals with knee problems.

Fitness Training Tips:

In all variations, movement occurs only in the wrists.
Keep fingers relaxed; do not grip bar too tightly.