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FlexBar Wrist Extension

IntermediateStrengthTier T2

You sit with your forearm resting on your thigh and your wrist past the edge, palm down, holding a flexible FlexBar in one hand. You let the wrist drop, then lift it back up. You repeat on the other side.

Targets: Wrist
Muscles: Forearm Extensors

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man seated on a stool, right forearm resting on his thigh, wrist dropped down holding a flexible resistance bar.

    Step 1 of 3

    Rest your right forearm on your right thigh with your palm facing down and your wrist just past the edge of your thigh, holding the FlexBar in your right hand as your wrist drops down into a relaxed, flexed position.

  2. The same man, right wrist now extended upward, the FlexBar raised more upright in his hand.

    Step 2 of 3

    Keeping your forearm still on your thigh, extend your wrist upward to raise the FlexBar.

  3. A man seated on a stool, right forearm resting on his thigh, wrist dropped down holding a flexible resistance bar.

    Step 3 of 3

    Rest your right forearm on your right thigh with your palm facing down and your wrist just past the edge of your thigh, holding the FlexBar in your right hand as your wrist drops down into a relaxed, flexed position.

Breathing

  • Breathe naturally throughout both the drop and the extension.

Safety Information

Keep the forearm resting completely still on the thigh or table throughout the entire movement so that only the wrist moves; letting the forearm lift or rock recruits the elbow and shoulder instead of the intended wrist and forearm muscles. If the effort is felt in the elbow joint rather than in the forearm muscles, switch to a lighter or more flexible bar, rather than continuing with a bar that is too stiff for a comfortable wrist range. If you have a diagnosed elbow tendon condition, a recent wrist or forearm injury, or wrist pain of any kind, ask a physical therapist or physician before attempting this exercise, because elbow tendon rehabilitation is a common use for this movement, which implies it is sometimes prescribed for an existing condition rather than for general strengthening alone. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.