Wrist Extension Isometrics – Elbow Bent, Dumbbell

  • HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90หš, position your wrist in 20-30หš of extension with your palm facing down, and your hand unsupported at the edge of the surface. While maintaining your wrist position, hold a dumbbell or use your other hand to apply an external resistance.
  • FEEL: You should feel the muscles on top of your forearm working as well as other muscles in your forearm and hand to help with gripping the dumbbell if youโ€™re using one. You may feel tension on the outside of your elbow as well.
  • COMPENSATION: Do not lose elbow or wrist position, do not lift your arm off the surface.

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