# Wrist Extension Work

You'll strengthen your wrists, forearms, and upper body — building grip resilience and pressing power in one focused session.

## Warm-Up

- 1 × 45s Wrist Flexibility Stretch
- 1 × 45s Wrist Forward and Back Bends
- 1 × 40s Arm Circle

## Main

- 3 × 15 Wrist Curl (Palms-Down, Seated) - Dumbbell _(Slow, controlled extension)_
- 3 × 15 Wrist Curl (Seated Palms‑Up) - Dumbbell _(Full range of motion)_
- **Superset · 3 rounds**
  - 10 Bench Press - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- 3 × 10 Shoulder Press - Dumbbell _(Brace wrists throughout)_

## Cool-Down

- 1 × 45s Wrist Circle
- 1 × 45s Finger Flexion and Extension