Wrist Extension (Cable)

A cable machine exercise that isolates the wrist extensors and forearm muscles through wrist extension movement against cable resistance.

Instructions

1. Adjust the cable machine to waist height and attach a single handle.
2. Stand facing the machine with your feet shoulder-width apart and grip the handle with one hand, palm facing downward.
3. Position your forearm on top of a flat bench or pad with your hand hanging off the edge, wrist in neutral position.
4. Keeping your upper arm stationary, extend your wrist upward, lifting your hand toward your forearm.
5. Hold the contracted position for a brief pause, feeling the squeeze in the forearm.
6. Slowly lower your hand back to neutral position with control.
7. Complete all repetitions on one side, then switch to the other arm.

Tips

• Keep your forearm flat on the bench throughout to isolate the wrist extensors.
• Use a controlled, deliberate pace rather than swinging the weight.
• Avoid lifting your elbow or upper arm—only the hand should move.
• Start with moderate weight to maintain proper form and prevent wrist injury.
• Perform this exercise after heavier compound movements.
• Feel the burn in the top of your forearm, not the back of your hand.