Exercise The Right Way - The Wrist Extension
by Rick
Mitchell
zone3
Other articles in this series looked at a number of exercises, mainly
from the perspective of developing a comprehensive muscle building
program. Sometimes we take things for granted, especially when it comes to
performing the basic exercises that constitute the core of most
bodybuilders' training regimes.
It is useful, therefore, to
describe in detail the processes involved in actually doing these
exercises. This will help beginners to start out using the correct
techniques before moving on to potentially more dangerous heavy weights.
If it also helps more experienced lifters to redress some of the little
faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the wrist
extension.
MUSCLES TARGETED: extensor carpi radialis, extensor
carpi ulnaris
STARTING POSITION
Sit on the edge of a
bench.
Grasp the bar with a closed pronated grip at a width of roughly
8 to 12 inches.
Position the feet and legs parallel to each other with
the toes pointing straight ahead.
Lean forward placing the forearms and
elbows on the thighs.
Move the wrists forward until they extend just
beyond the patellae.
Allow the wrists to flex towards the
floor.
UPWARD MOVEMENT
Raise the bar by extending the
wrists.
Extend the wrists as far as possible without moving the elbows
or forearms.
DOWNWARD MOVEMENT
Allow the wrists to slowly
flex back to the starting position.
Repeat or finish set.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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