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Four-Finger Knuckle

BeginnerStrengthTier T1

You sit with your working forearm up in front of your chest and a soft finger-hole pad on four straight fingers. You straighten the knuckles of those fingers against the pad, then return.

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

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit upright on a plain chair with your right elbow bent and your right forearm pointing up in front of your chest, palm facing away from you, and hold the pad's lower point with your left hand.
  • Put your four right fingers, kept straight, through the pad's four holes as far as the middle joints, leaving your thumb free beside the pad.
  1. A woman seated with her right forearm up and palm facing away, four straight fingers angled forward through the holes of a soft pad that her left hand holds by its lower point.

    Step 1 of 3

    Hold the pad's lower point with your left hand. Put your four straight fingers in its holes up to the middle joints, palm facing away, knuckles bent.

  2. The same woman with her four right fingers pointing straight up through the pad's holes, her hand open, her thumb out to the side and her left hand still holding the pad's lower point.

    Step 2 of 3

    Straighten your knuckles to push up against the pad until your hand is open. Let your wrist and thumb extend slightly.

  3. A woman seated with her right forearm up and palm facing away, four straight fingers angled forward through the holes of a soft pad that her left hand holds by its lower point.

    Step 3 of 3

    Hold the pad's lower point with your left hand. Put your four straight fingers in its holes up to the middle joints, palm facing away, knuckles bent.

Safety Information

Keep a fully extended hand with slight wrist and thumb extension and straight fingers in line with the back of the hand, never bending back past straight. A person with pain or a medical question should ask a clinician. 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.