ClapMove · clapmove.com
Exercise handout — move better, feel better.
Band Wrist Extension
Strengthen wrist extensors using resistance band. Important for grip balance and tennis elbow rehab.
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
resistance_bands
Home Options
- resistance band
No equipment? Try: cable machine
Dosage
3
Sets
15
Reps / Time
45 sec
Rest
2 up / 3 down
Tempo
Step-by-Step Guide
Set up
- Anchor band securely
- Sit with forearm supported
- Hold band with palm facing down
Step 1 of 5
Start with wrist slightly flexed
Step 2 of 5
Lift wrist up against band
Step 3 of 5
Squeeze at top
Step 4 of 5
Return slowly
Step 5 of 5
Control the movement
Breathing
- Exhale lifting
- Inhale lowering
Form Cues
- Keep forearm flat
- Slow return
- Don't let band snap
- Control throughout
Common Mistakes to Avoid
- Letting band snap back
- Lifting forearm
- Too heavy band
- Rushing
Safety Information
Good for tennis elbow rehab. Pain 0-3/10.
Progressions
Heavier band, more reps
Regressions
Lighter band
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.