You feel it after heavy pulls.
After curls.
After a long day holding, carrying, gripping.

That nagging ache just outside your elbow?

That’s your extensors waving the white flag.

Most lifters train the forearm flexors to death—every curl, every pull, every grip squeeze. But almost no one trains the extensors with the same intensity or structure.

And that’s a problem. Because when your flexors overpower your extensors, you’re setting yourself up for one thing: pain.

If you want big, strong, and functional forearms without constant elbow irritation, you need balance.

Let’s talk about how to get it.

Understanding Forearm Extensors

The forearm extensors are a group of muscles located on the outer (posterior) side of your forearm. Their job is to:

• Extend the wrist and fingers
• Stabilize the wrist during pulling or curling
• Control deceleration of loaded wrist movement
• Maintain tension through eccentric grip actions

These include muscles like:

• Extensor carpi radialis longus and brevis
• Extensor carpi ulnaris
• Extensor digitorum
• Supinator (not a pure extensor, but often involved)

These muscles aren’t just for function—they’re also key contributors to forearm symmetry and elbow stability.

The Real Risk: Elbow Tendinopathy (Tennis Elbow)

Most people associate tennis elbow with racket sports, but it’s just as common—if not more so—in lifters and manual laborers.

Tennis elbow = lateral epicondylitis, an inflammation of the tendon attachment where your wrist and finger extensors connect near the outside of the elbow.

Common causes in the gym:

• Overuse of flexors without antagonist work
• Weak eccentric control of wrist movements
• Over-reliance on straps or compensatory grip
• Poor grip position on pulling movements

And here’s the kicker:
Most lifters don’t even know their extensors are weak until they start feeling pain.

What Happens When You Train Only Flexors

Here’s the imbalance we see all the time:

Muscle Group	Typical Training Volume	Movement Pattern
Flexors	High (curls, pulls, grips)	Concentric grip, flexion
Extensors	Low to none	Neglected eccentric control

This leads to:

• Chronic tension in the flexors
• Inhibited extensors
• Poor joint alignment under load
• Inflammation at the elbow joint
• Reduced grip output despite high effort

You’re working harder—but getting weaker.
And your elbows are paying the price.

How to Train Your Extensors Properly

The good news? Extensors respond well to frequent, moderate-load, high-rep work. You don’t need crazy weights—you need control, time under tension, and rotation.

Include movements like:

• Reverse wrist curls (palms-down, light barbell or dumbbell)
• Band finger extensions (loop around fingers and open hand)
• Hammer levers with controlled eccentric
• Ulnar and radial deviation drills (side-to-side wrist motion)
• Rice bucket finger extensions (high-rep rehab-style work)
• Supination drills (using hammer or cable)

Start with 2–3 sessions per week, 2–4 sets, 15–20 reps.
Focus on feel over load. If you can’t move with control, drop the weight.

How We Build Extensor Work into the 6-Week Plan

Most programs leave extensors out completely. Ours doesn’t.

The 6-Week Forearm Training Manual includes:

• Dedicated extensor movements 2–3x/week
• Rotational and deviation drills for complete joint stability
• Supination/pronation work for wrist and elbow balance
• Recovery protocols that support tendon health and blood flow
• High-rep options using bands, buckets, and levers

This keeps you growing—and keeps your elbows safe for the long haul.

You Can’t Outlift Elbow Pain—But You Can Prevent It

Pain limits progress.
And if your grip, arms, or elbows are hurting, you’re not going to train at your best.

The solution isn’t just rest.
It’s not a brace.
It’s not switching to machines.

It’s training smarter by giving the neglected side of your forearms the attention it deserves.

Get the Plan That Trains Your Forearms Without Breaking You

The 6-Week Forearm Training Manual is the only plan that:

• Trains both flexors and extensors in a balanced, progressive way
• Builds size without compromising joint health
• Includes recovery, mobility, and pain-prevention strategies
• Works in just 15–20 minutes per day, 3–5x per week

Train for size, performance, and resilience.
Train like it all matters—because it does.

Download the Manual Now

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