The eccentric wrist extension with a dumbbell is a strengthening exercise that targets the forearm extensor muscles, focusing on the controlled lowering phase. It’s often prescribed in rehab for tennis elbow, forearm weakness, or after wrist injury to rebuild strength and tendon resilience. This movement helps improve grip endurance and functional hand use.
- Position yourself with the affected limb positioned on a bench or as shown below or resting on the knee.
- The elbow should be bent to approximately 90 degrees.
- Hold the weight with the wrist in a flexed position.
- Using the unaffected arm lift the wrist into an extended position.
- Remove the support of the unaffected arm and slowly lower to the starting position.
- The unaffected arm must be used each time to elevate the wrist into the extended position.
- Control the return and repeat.