1. Sit on a bench or chair, or stand upright. If sitting, rest your forearm on your thigh or a table, with your hand off the edge. If standing, you may lower your arm by your side if using weight.
2. Hold a dumbbell in your hand or simply use your hand's weight. You can also do the exercise without any weight, relying on gravity.
3. Start with your palm facing down, and your wrist extended so your hand is pointing toward the floor.
4. Flex your wrist by moving just your hand upward as far as you can comfortably go; your forearm should remain still.
5. Hold the top position for a brief moment.
6. Slowly lower your hand back to the starting position.
7. Repeat for the desired number of repetitions, typically around 10-15 reps for 2-3 sets.
8. Ensure to do the exercise with both hands.
When performing this exercise, it's important to move only the wrists and keep the rest of your arm stable to isolate the forearm extensor muscles effectively. This exercise can help strengthen the muscles responsible for wrist extension, which is important for a variety of tasks and sports that involve grip strength.
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