Forearm extensors: exercises and how to train
The forearm extensors sit on the back of the forearm and mostly start from the outer bony bump of the elbow. They extend the wrist and fingers and keep the wrist straight while the flexors squeeze the bar. They usually lag behind the flexors because compound lifts mostly ask them to hold position rather than move.
How to train it
Wrist extension and Reverse curl with an overhand grip give them direct work. Go light, move slowly and keep your forearms on the support during wrist extensions. Two to four sets a week is usually enough, and they are easy to slot in at the end of an arm session or alongside wrist curls.
Exercises where it is the main mover
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
Other arms muscles
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