Stretch the Outer Forearm

In this lesson, you will learn how to stretch the outer forearm muscles. This stretch is very simple.

Many people think it’s better to pull the hand down to stretch the outside of the forearm. However, I believe pulling the hand can harm the wrist. Simply bending the hand in the right direction should be enough to stretch the outer forearm muscles safely.

Moreover, I can’t think of any exercise that specifically requires this kind of flexibility, so it’s definitely not worth risking wrist injury.

Use this stretch when warming up for handstand techniques (though the inner forearm stretch is more important) and when training the outer forearm muscles (for example, during reverse wrist curls).
Find more stretching instructions at Stretching Main.

Execution

• Fully extend your elbows and make fists.
• You don’t have to lift your arms sideways — you can lift them in front of you or simply let them hang by your sides.
• Let your palms point toward your legs or the floor (so the back of your hands faces up).
• Use the strength of your inner forearm muscles to pull your knuckles down, stretching the outer forearms.
• It is not necessary to pull your hands down using your other hand or to press the back of your hands against a wall.

Advice

• Hold this stretch for 20 to 30 seconds.
• Don’t forget to also stretch the inner forearms (see Inner Forearm Stretch).

Suggestions

• Reverse Wrist Curl
• Inner Forearm Stretch
• Biceps Stretch
• Gymnastic Handstand