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Bilateral Wrist Extension Pulling Putty Apart

BeginnerStrengthTier T1

You hold both forearms up in front of you with the inner edges touching. You grip one piece of putty between the fingers of each hand. You extend both wrists to pull the putty apart, then return.

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

Home Options

  • therapy putty or hand gripper

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman seated with both forearms held together in front of her chest, a piece of putty gripped between the index and middle fingers of both hands, her wrists straight.

    Step 1 of 3

    Sit with both forearms held up in front of you, touching side by side, and place a piece of putty between the index and middle fingers of both hands.

  2. The same woman, both wrists now bent backward together, the putty stretched thin between her fingers, her forearms still touching.

    Step 2 of 3

    Pull both wrists backwards together, keeping your forearms touching, so the putty stretches between your fingers.

  3. A woman seated with both forearms held together in front of her chest, a piece of putty gripped between the index and middle fingers of both hands, her wrists straight.

    Step 3 of 3

    Sit with both forearms held up in front of you, touching side by side, and place a piece of putty between the index and middle fingers of both hands.

Safety Information

Keep both forearms lightly touching along their length throughout the movement -- do not let them separate. If you have a wrist injury, a hand or finger injury, or a repetitive-strain condition, ask a physical therapist or physician before attempting this exercise, because it loads both wrists into extension simultaneously against a gripped resistance. Stop and release the putty immediately if you feel a pinch, sharp pain, or cramping in either wrist or hand at any point in the movement. 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.