Outer Forearm

Gym

While sitting on the bench, grasp the barbell slightly narrower than shoulder-width with the back of your hands facing the sky and place your forearms on a bench.
Lower the barbell with your wrists bent toward the floor.
Raise the barbell with the feeling that you are raising your wrists as high as possible.

Stand straight up with your feet hip-width apart, holding the kettlebell(or dumbbell) in both hands.
Open the chest and tighten the back straight.
Walk forward slowly while maintaining pressure with your shoulders.

While holding the roller handle with the back of your hand facing the sky, extend your arms out in front of you.
Rotate the handle large enough with one hand while keeping both arms outstretched.
Take turns on each hand and rotate the handle.
When you have finished winding the rollers, unwind the rollers by rotating the handle in the opposite direction.

Extend your right arm straight in front of you, palm facing down and inward.
With your left hand, gently pull your right hand toward the thumb side (radial deviation) while also bending the wrist back (extension).
Keep your elbow straight, feel the stretch along the inner forearm.
Hold 20–30 seconds, repeat both sides.

Get into a push-up position on the floor, but instead of palms, place weight on your fingers (spread wide).
Lower your chest slightly by bending your elbows, then push back up using finger strength.
Start with kneeling finger push-ups for safety.
Perform 5–10 reps, 2–3 sets.

Kneel on the floor and place the backs of your hands flat on the ground, fingers pointing toward you.
Gently lower your body weight onto them.
Perform a push-up motion, keeping tension on your forearms.
Start with a partial range until stronger.
Do 6–12 reps, 2–3 sets.

Extend your right arm straight in front of you at shoulder height.
Rotate your wrist so that your palm faces inward and your fingers point downward.
With your left hand, gently grasp the fingers of your right hand.
Slowly pull them back toward your body until you feel a stretch along the top of your wrist and forearm.
Maintain the stretch for 20–30 seconds.
Keep your arm straight and your shoulder relaxed.
Repeat on the other arm.
Perform 2–3 rounds per side.