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Two-Finger Abduction Against a Soft Finger-Hole Pad

IntermediateStrengthTier T2

You stand with your left hand steadying a soft finger-hole pad at breastbone height. You spread two fingers of the other hand outward against the pad, then return.

Targets: Hand/Fingers
Muscles: Intrinsic Hand Muscles

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

  • wall

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand upright in front of a plain wall and hold the soft pad level at breastbone height in your left hand, with your left thumb on top of the pad's left edge and your left fingers beneath it.
  • Turn your right palm toward your left hand and put your right index and middle fingers up through two neighbouring holes of the pad to the level of their middle joints.
  1. A man holding a blue pad level by its edge in his left hand, with the right index and middle fingers standing side by side through two of its holes.

    Step 1 of 3

    Hold the pad by its edge with your left hand. Put two fingers of your right hand up through two neighbouring holes, to their middle joints, with your right palm turned toward your left hand.

  2. The same man with the two fingers through the pad's holes spread apart in a V above the blue pad, which his left hand still holds level by its edge.

    Step 2 of 3

    Spread the two fingers out away from each other against the pad. Your left hand only steadies the pad; it does not pull on your fingers.

  3. A man holding a blue pad level by its edge in his left hand, with the right index and middle fingers standing side by side through two of its holes.

    Step 3 of 3

    Hold the pad by its edge with your left hand. Put two fingers of your right hand up through two neighbouring holes, to their middle joints, with your right palm turned toward your left hand.

Safety Information

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.