Hit the forearm extensors most people skip.
Keep your forearms pinned to your thighs. Move only at the wrist, use light weight.
Lifting the backs of your hands against a dumbbell trains the forearm extensors, the muscles running up the top of your forearm that curls, rows and deadlifts leave almost untouched. Working them balances all the gripping and flexing the rest of your training piles up. It is a small movement with an outsized payoff for elbow resilience and forearm size, done light and strict off your thighs.
The extensors on top of the forearm are genuinely smaller and weaker than the flexors underneath, often by half or more. That gap is normal, and closing some of it is exactly why the exercise exists. Check your ego at the rack, this is light-dumbbell territory.
High, somewhere in the 12 to 20 range with a controlled lower on every rep. The extensors respond well to volume and strictness, and heavy low-rep reverse wrist curls mostly just strain your wrists.
Completely. These muscles rarely get direct work, so they pump up and burn fast. Keep the forearms pinned to your thighs, move only at the wrist, and let the burn be the sign you are finally hitting what everything else misses.
