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Exercise handout — move better, feel better.
Heavy Slow Wrist Extension
Lift and lower weight slowly through full wrist extension range. Both phases are slow and controlled. Progressive loading for tendon rehabilitation.
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 + dumbbells
No equipment? Try: Cable machine
Dosage
4
Sets
8
Reps / Time
90 sec
Rest
3 up / 3 down
Tempo
Step-by-Step Guide
Set up
- Sit with forearm on table, wrist over edge
- Palm faces down
- Hold a dumbbell at appropriate weight
- Start with wrist hanging down
Step 1 of 5
Lift wrist up taking 3 seconds
Step 2 of 5
Hold briefly at top
Step 3 of 5
Lower taking 3 seconds
Step 4 of 5
Repeat without pausing at bottom
Step 5 of 5
Maintain constant tension
Breathing
- Exhale on lift
- Inhale on lower
Form Cues
- 3 seconds up, 3 seconds down
- Smooth controlled motion
- No jerky movements
- Feel tension throughout
Common Mistakes to Avoid
- Moving too fast
- Using momentum
- Weight too heavy
- Not completing full range
Safety Information
Heavy slow resistance training for tendon rehab. Some discomfort acceptable if settles in 24 hours.
Progressions
Increase weight by 5-10% when 12 reps are controlled
Regressions
Use eccentric only version
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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.