How to Do a Barbell Forearm Extension

The barbell forearm extension targets the extensors, which are muscles in the back of your forearm. Developing your forearms is necessary for creating overall symmetry. Increasing forearm strength through exercise also increases your overall arm strength.

Instructions

Difficulty: Moderately Easy

1. Position yourself comfortably on a bench with a barbell lying in front of you across the bench. Keep your legs slightly more than shoulder-width apart.
2. Lean your forearms on your legs with your wrists hanging over your knees, palms down. Your wrists should move freely up and down and your torso should feel supported by your forearms.
3. Pick up the barbell with an overhand position as you breathe in. Extend your wrists by bringing the barbell up as high as you can.
4. Exhale and lower the barbell in a controlled fashion to complete one repetition of the barbell forearm extension.
5. Repeat the forearm exercise for as many reps as you can. If you can't do 8, lower the weight. Once you can do 12 reps comfortably, increase the weight for your next workout.
6. Complete 3 to 4 sets.
7. Do fewer repetitions with a higher weight as you become familiar with the forearm extension. If you're a bodybuilder, pyramid the sets by starting with 10 to 12 repetitions. Then do 8 to 10 repetitions and finish with 6 to 8 repetitions.

Tips & Warnings

• If you haven't done a barbell forearm extension before, start with no weight plates so you can estimate the proper amount for you to lift.
• Use a spotter when you begin lifting heavy weights. Your spotter can stand in front of you and be ready to support the barbell if you need help.