Wrist extension with weight strengthens the muscles on the back of your forearm that lift your hand upward (wrist extensors). You sit with your forearm resting on the armrest of a chair, palm facing down and the hand just past the end of the armrest, and lift a light dumbbell by bending the wrist back. Physios often use it for pain on the outer side of the elbow (tennis elbow) and after wrist or forearm injuries, once the tissues are ready to take load.

How to do the wrist extension with weight

Sit tall on a chair with your feet flat on the floor. Hold a light dumbbell in one hand.
Rest that forearm along the armrest of the chair with your palm facing down, so your wrist and hand reach just past the end of it. No armrest? Rest the forearm along your thigh or on a table instead, with the hand over the edge.
Let the wrist bend down slowly so the weight lowers toward the floor, as far as is comfortable.
Lift the back of your hand up toward the ceiling by bending at the wrist. Your forearm stays on its support the whole time.
Pause at the top, then lower the weight slowly back down and repeat.

What you should feel

Work in the muscles on the top of your forearm, just below the elbow. Mild tiredness there by the end of a set is normal.

Common mistakes

Lifting the forearm off its support, or using the elbow and shoulder to swing the weight up.
Letting the weight drop quickly on the way down.
Starting with a weight so heavy that the last repetitions lose control.
Squeezing the handle much harder than you need to.

How often

Many programs start with a light weight and 2 to 3 sets of 10 to 15 slow repetitions, once a day. Your physio will choose the weight and adjust the numbers for you.

Stop and check with your physio if

Sharp pain at the outer elbow or in the wrist during a repetition.
Numbness or tingling in the hand or fingers. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
Elbow or wrist pain that is clearly worse the next morning.

From the clinic

No dumbbell at home? A small can of food or a filled water bottle works to begin with. With tennis elbow, many programs accept mild discomfort at the outer elbow during the exercise, as long as it settles within a few hours and is no worse the next morning. Your physio will tell you how much is fine for you. Some programs use a lowering-only version: your other hand helps lift the weight, and the working wrist lowers it slowly on its own.

After a broken wrist, hand or forearm, or surgery on any of them such as a tendon repair, start only when your doctor, surgeon, physio or hand therapist says the bone or repair is ready for this, and follow their plan for how much to do. Stretching the same muscles is covered in the wrist extensor stretch.

After a broken or dislocated elbow, or elbow surgery such as a tendon repair, follow your surgeon's or physio's plan, and start this exercise only when they have cleared you. If you have just hurt your arm and have severe pain, cannot move the elbow or heard a snap, do not exercise it. Go to an urgent care center or emergency department the same day. If the arm looks a different shape or sits at an odd angle, a bone is showing, or your arm or hand tingles, feels numb or turns cold, pale or blue, go to an emergency department straight away or call emergency services, and do not drive yourself.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Wrist extension with weight