Seated Wrist Extension with Weight

Chair,Free Weights,Pillow
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This exercise strengthens the muscles of the wrist and forearm. The wrist can fracture easily with a fall so it’s important to keep these muscles and bones strong to protect it.

Set up

Begin by sitting in a chair with a pillow on your lap and a small weight in your hand. Position your forearm so it is resting on a pillow in front of you with the palm that is holding the weight facing down towards the floor. Your elbow should be at approximately a 90-degree angle.


Move your hand towards the floor, allowing your wrist to fully flex downward while holding the weight. Then, slowly lift the weight without moving your forearm. The top of your hand should lift up towards the ceiling. Once you’ve extended the wrist as far as your wrist allows, slowly lower the weight back down to the starting position. Repeat.


  • Try and isolate your wrist and hand so that this is the only part that moves during the exercise.
  • Do not slouch or round your shoulders – keep them nice and open as you perform the exercise.
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