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Intermediate
Barbell Wrist Extension on Knees
4 steps Updated 29/08/2026
Barbell Wrist Extension on Knees is a free weights exercise targeting Forearm Extensors (Extensor Carpi Radialis Longus, Extensor Carpi Ulnaris) using Barbell.
Step by step
How to perform it
- Sit on a bench with your feet flat on the floor, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart. Rest your forearms on your thighs, allowing your wrists to hang over the edge.
- Start with your wrists relaxed so the barbell hangs as much as possible.
- Extend the barbell upward by extending your wrists, raising the barbell as far as possible while keeping your forearms stationary on your thighs.
- Slowly bring the barbell back to the starting position by relaxing your wrists. Repeat for the desired repetitions.
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Variations and related exercises
Band Wrist Curl
Barbell Palm Down Wrist Curl Over a Bench
Barbell Standing Back Wrist Curl
Barbell Wrist Curl on Knees
Last updated: 29/08/2026
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Barbell Wrist Extension on Knees
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