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Wrist Extension Isometric

BeginnerStrengthTier T0

Push your wrist up against resistance without moving. Key starting exercise for tennis elbow pain relief. Isometrics reduce pain without stressing tendons.

Targets: Elbow
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

  • table or counter

No equipment? Try: Wall, Doorframe

Dosage

1

Sets

45 sec

Reps / Time

60 sec

Rest

hold 30-45 seconds

Tempo

Step-by-Step Guide

Set up

  • Sit with forearm on a table
  • Wrist and hand hang over the edge
  • Palm faces down
  • Place other hand on top of the hand to resist

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Try to lift your hand up (extend wrist)

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Your other hand prevents movement

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Build to moderate pressure (5-6/10 effort)

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold for 30-45 seconds

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Rest and repeat

Breathing

  • Breathe slowly and steadily
  • Don't hold your breath

Form Cues

  • No movement should occur
  • Build pressure gradually
  • Hold steady tension
  • Breathe normally

Common Mistakes to Avoid

  • Allowing movement
  • Building pressure too fast
  • Holding breath
  • Using too much force too early

Safety Information

Start gentle and build. Pain should be 3/10 or less. Key exercise for tennis elbow.

Progressions

Increase pressure or hold time to 60 seconds

Eccentric Wrist ExtensionBeginner

Regressions

Use less pressure or shorter hold

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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.