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Seated Hooked-Finger Grip Pull-Apart

IntermediateStrengthTier T2

You sit tall with your elbows out wide and the fingers of both hands hooked together at chest height. You pull your hands against each other, then switch which hand is on the outside.

Targets: Hand/Fingers

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

chair

Home Options

  • chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit upright on a plain chair with both feet flat on the floor about hip-width apart and nothing in your hands.
  • Bend both elbows and hold them out wide of your shoulders, bring your hands together in front of your breastbone at chest height and hook the curled fingers of both hands into each other.
  1. A seated woman with her elbows out wide and the fingers of both hands hooked together in front of her chest, her right-hand fingers on the camera side.

    Step 1 of 3

    Sit tall with your elbows out wide and hook the fingers of both hands together in front of your chest, your right-hand fingers on the outside. Pull your hands against each other, left and right, keeping the fingers hooked.

  2. The same seated woman with the fingers of both hands hooked together the other way round, her left-hand fingers on the camera side.

    Step 2 of 3

    Let go, then hook your fingers again the other way round, with your left-hand fingers on the outside. Pull your hands against each other, left and right, in the same way.

  3. A seated woman with her elbows out wide and the fingers of both hands hooked together in front of her chest, her right-hand fingers on the camera side.

    Step 3 of 3

    Sit tall with your elbows out wide and hook the fingers of both hands together in front of your chest, your right-hand fingers on the outside. Pull your hands against each other, left and right, keeping the fingers hooked.

Breathing

  • The effort links to breathing out slowly: apply the pull slowly while breathing out.

Safety Information

When you are unwell or a joint hurts, refrain from exercising or stay within a range that is not painful, and avoid overdoing it by straining too hard all at once. Apply the force slowly to a steady pulled position with no jerk or sudden effort. 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.