Cable Wrist Extensions: Video Tutorial & Exercise Guide
| Workout | Cable Wrist Extensions |
| Primary Muscle Group | Forearms |
| Equipment Required | Cable |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Cable Wrist Extensions: Video Tutorial & Exercise Guide
Cable Wrist Extensions: Step-by-Step Guide
- Step 1: Attach a wrist strap to a cable machine and set it at a low position.
- Step 2: Stand facing the cable machine, gripping the wrist strap with one hand.
- Step 3: Keep your arm straight and wrist neutral.
- Step 4: Extend your wrist, moving your hand downward.
- Step 5: Hold for a moment, emphasizing the contraction.
- Step 6: Return to the starting position with controlled movement.
Cable Wrist Extensions: Overview
Cable Wrist Extensions, performed with a wrist strap on a cable machine, isolate and strengthen the wrist extensors, offering a targeted approach to forearm strength and flexibility. The exercise involves extending the wrist downward, emphasizing controlled movements for optimal muscle engagement.
Cable Wrist Extensions: Benefits
This exercise contributes to balanced forearm development by isolating and strengthening the wrist extensors. The dynamic resistance from the cable machine allows for a comprehensive range of motion, optimizing muscle activation. Cable Wrist Extensions enhance wrist stability, grip strength, and overall forearm aesthetics, providing adaptable benefits for individuals of various fitness levels.
Cable Wrist Extensions: Pro Tips & Advanced Techniques
Cable wrist extensions are perfect for targeting the forearm extensor muscles, helping to improve wrist strength and stability. To perform, sit on a bench in front of a low pulley cable machine with a straight bar attachment. Hold the bar with an overhand grip, resting your forearms on your thighs, allowing your wrists to hang over your knees. Extend your wrists to lift the bar upward, then slowly lower it back down. Keep the movement controlled and avoid using your arms or shoulders. Want stronger forearms and better grip? Let’s get started!
Cable Wrist Extensions: Progression Plan
Beginner
Intermediate
Advanced
Cable Wrist Extensions: Frequently Asked Questions (FAQs)
What muscles do cable wrist extensions target?
+Cable wrist extensions primarily target the forearm extensor muscles, which are essential for wrist and grip stability.
How do I position myself for cable wrist extensions?
+Sit on a bench with your forearms resting on your thighs and your wrists hanging over your knees. Use an overhand grip on the low pulley bar and extend your wrists upward.
How often should I include cable wrist extensions in my routine?
+Incorporate them 2-3 times a week, either after arm exercises or as part of your forearm conditioning regimen.
Can cable wrist extensions help with grip strength?
+Yes, building up the forearm extensors will improve overall grip strength and help prevent muscle imbalances.
What common mistakes should I avoid?
+Avoid moving your arms or shoulders during the lift. Focus on keeping the movement isolated to your wrists to fully engage the extensor muscles.
