Forearm Extensions

This exercise will focus on the top side of the forearm, your extensors. The flexors, found on the opposite side, work heavily in pole, so training the opposing muscle group is important to maintain muscular balance. Follow this exercise with a forearm extensor stretch.

Suggested sets and reps: 1 – 3 sets, 10 – 15 reps, 3 times per week.

Targeted Muscle Groups (T.M.G.): Forearm extensors. The superficial brachioradialis, extensor carpi radialis longus, anconeus, extensor carpi radialis brevis, extensor carpi ulnaris, extensor digitorum, extensor digiti minimi, and anconeus.

Alternative equipment:

• Light weight dumbbells or barbell - Hand and arm placement is the same as shown in the video. If you have one side that is significantly weaker, use dumbbells instead of a barbell.

• Barbell