Exercises for the Extensors

Extensors: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the forearm extensors do

The forearm extensors are the muscles on the back of the forearm. They pull the wrist back and open the fingers, and they steady the wrist every time you grip. They are usually much weaker than the flexors on the palm side, which is one reason elbow pain on the outer side is common.

How to train it

Reverse wrist curls, reverse curls and finger extensions with a band train them directly. A few light sets twice a week help keep the forearm balanced.

Five to start with

  1. 1
    BeginnerSeated Barbell Reverse Wrist Curl

    The basic exercise for the back of the forearm.

  2. 2
    BeginnerDumbbell Reverse Wrist Curl

    One wrist at a time, palms down. Light and slow.

  3. 3
    IntermediateWrist Roller

    Rolling a weight up and down works the extensors and flexors in turn.

  4. 4
    BeginnerBand Finger Extension

    Opening the fingers against a band: the extensors' other job.

  5. 5
    BeginnerCable Reverse Wrist Curl

    Wrist extension with steady cable tension.

All 100+ exercises that work the forearm extensors