Dumbbell Seated Wrist Extension – Pronated Grip

Learn how to do Dumbbell Seated Wrist Extension – Pronated Grip with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 3 Forearms Dumbbells

Dumbbell Seated Wrist Extension – Pronated Grip is a Dumbbells exercise that primarily targets the Forearms. It has a MET value of 3, meaning a 70 kg person burns approximately 110 kcal in a 30-minute session.

How to Do Dumbbell Seated Wrist Extension – Pronated Grip

A seated forearm exercise targeting the wrist extensors with a pronated grip.

Instructions:

Sit on a flat bench with your forearms resting on your thighs, palms facing down, holding dumbbells.
Let your wrists extend slightly downward to the floor.
Lift the dumbbells by extending your wrists upward.
Lower them back slowly under control.
Keep forearms fixed throughout the movement.

Common mistakes:

Using too much weight, causing shoulder or elbow movement.
Moving the forearms instead of isolating the wrists.
Rushing the movement without control.

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Muscles & equipment

Primary muscleForearms

EquipmentDumbbells

Your weight

Duration

min

Estimated burn

110 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Seated Wrist Extension – Pronated Grip

Type: Dumbbells exercise
Primary muscle: Forearms
Secondary muscles: None
MET value: 3
Calories (30 min, 70 kg): ≈ 110 cal
Video quality: 4K with male and female demonstrations

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FAQ: Dumbbell Seated Wrist Extension – Pronated Grip

What muscles does Dumbbell Seated Wrist Extension – Pronated Grip work?

Dumbbell Seated Wrist Extension – Pronated Grip primarily targets the Forearms.

How do you do Dumbbell Seated Wrist Extension – Pronated Grip correctly?

A seated forearm exercise targeting the wrist extensors with a pronated grip. Instructions: Sit on a flat bench with your forearms resting on your...

Is Dumbbell Seated Wrist Extension – Pronated Grip good for beginners?

Dumbbell Seated Wrist Extension – Pronated Grip has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Seated Wrist Extension – Pronated Grip?

Dumbbell Seated Wrist Extension – Pronated Grip requires: Dumbbells.

What are the benefits of Dumbbell Seated Wrist Extension – Pronated Grip?

Dumbbell Seated Wrist Extension – Pronated Grip strengthens the Forearms, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Seated Wrist Extension – Pronated Grip?

Similar exercises to Dumbbell Seated Wrist Extension – Pronated Grip include Wrist Circles – Arms Extended & Hands Together, Dumbbell Farmer’s Walk, Dumbbell Seated Wrist Curl, Seated Dumbbell Finger Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Seated Wrist Extension – Pronated Grip better than Wrist Circles – Arms Extended & Hands Together?

Both Dumbbell Seated Wrist Extension – Pronated Grip and Wrist Circles – Arms Extended & Hands Together target the Forearms. Dumbbell Seated Wrist Extension – Pronated Grip uses Dumbbells, while Wrist Circles – Arms Extended & Hands Together offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

MET 2