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Exercise handout — move better, feel better.
Eccentric Wrist Extension
Lower a weight slowly using wrist extensors. The gold standard exercise for tennis elbow rehabilitation. Focus on the slow lowering phase.
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
dumbbells
Home Options
- table or counter + backpack or water bottles
- table or counter + dumbbells
No equipment? Try: Water bottle, Hammer
Dosage
3
Sets
12
Reps / Time
60 sec
Rest
assist up / 3-5 sec down
Tempo
Step-by-Step Guide
Set up
- Sit with forearm on table, wrist over edge
- Palm faces down
- Hold a light dumbbell or soup can
- Use other hand to help lift weight up
Step 1 of 5
Help lift the weight up with other hand
Step 2 of 5
Remove helper hand
Step 3 of 5
Slowly lower the weight down
Step 4 of 5
Take 3-5 seconds for the lowering
Step 5 of 5
Use helper hand to lift again
Breathing
- Breathe out as you lower
- Stay relaxed
Form Cues
- Slow controlled lowering
- 3-5 seconds down
- Only the lowering matters
- Keep forearm still on table
Common Mistakes to Avoid
- Lowering too fast
- Using the lift instead of lower
- Weight too heavy
- Forearm lifting off table
Safety Information
Key exercise for tennis elbow. Pain 3-4/10 during exercise is acceptable if it settles within 24 hours.
Progressions
Increase weight by 5-10% when 15 reps are easy
Regressions
Use lighter weight or slower tempo
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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.