VIDEO DEMO
Long-pause wrist extension
Progression of Reverse Wrist Curl
PROGRESSION · HOW TO DO IT
Long-pause wrist extension
These steps are written specifically for the Long-pause wrist extension. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Long-pause wrist extension. Support the forearm with the palm down and the wrist just beyond the edge. Use a very light weight.
- 02Move the pattern
Lift the back of the hand toward the forearm while the forearm stays pressed into the support.
- 03Match the demand
Hold the named position without drifting, then exit it under control.
- 04Finish with control
Stop before the elbow moves, then lower the knuckles slowly through the available range. Lower through the full range.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
BICEPS & FOREARMS / 56
Long-pause wrist extension
Sets: 3 · Reps: 12–25
Long-pause wrist extension is a progression of Reverse Wrist Curl. Use the written card above for its exact setup and execution.
Short range: Short range means the target muscle finishes squeezed in its shortened position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The wrist extensors move from a lengthened hanging position into extension without help from the elbow or shoulder.