Description:
The Isometric Wrist Extensor Holds builds the targeted forearm muscle and grip endurance by holding a position against resistance with no movement.
Benefits:
- Builds forearm and grip endurance.
- Strengthens the targeted forearm muscles.
- Joint friendly with no movement under load.
- Carries over to grip strength.
Profile:
| Equipment: | Dumbbells or Barbell |
| Type: | Isometric |
| Resistance Type: | Free Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Wrist Extensors
Secondary Muscles
- Forearm
Classification:
| Mechanics: | Isometric |
| Force: | Static |
| Utility: | Auxiliary |
Instructions:
- Hold a weight with your palms down and your wrists lifted, forearms supported.
- Hold the position so the targeted muscle is under tension.
- Keep the rest of the arm still and supported.
- Hold as steady as possible for the planned time.
- Breathe steadily throughout.
- Release under control when the time is up.
Common Mistakes:
- Letting the wrist drift out of position.
- Holding the breath.
- Using too much weight to hold cleanly.
- Moving the whole arm.
Variations:
- Barbell Wrist Curls
- Barbell Reverse Wrist Curls
- Trap Bar Hold
- Plate Pinch
Safety Tips:
- Use a weight you can hold with strict form.
- Keep breathing through the hold.
- Build the time gradually.
- Stop if you feel wrist pain.
Additional Information:
Isometric forearm holds build grip and wrist endurance. Pick a time target and add load or time as you get stronger.
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