Forearm and Hand
Forearm Extensors exercises
Wrist/finger extension and elbow-load tolerance.
28
Exercises
19
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Ball Circles on Wall
Proprioception exercise - roll a ball on wall with your palm. Builds wrist control and stability.
Ball Squeeze
Squeeze a stress ball or tennis ball to build grip strength. Good starting point for grip training. Gentle option for arthritis.
Band Triceps Pressdown
Push a resistance band down to straighten elbows. Good triceps exercise that's easy on the elbow joint.
Band Wrist Extension
Strengthen wrist extensors using resistance band. Important for grip balance and tennis elbow rehab.
Band Wrist Flexion
Strengthen wrist flexors using resistance band. Great for home exercise with variable resistance.
Bilateral Wrist Extension Pulling Putty Apart
You hold both forearms up in front of you with the inner edges touching. You grip one piece of putty between the fingers of each hand. You extend both wrists to pull the putty apart, then return.
Bottoms-Up Kettlebell Hold
Hold kettlebell upside down overhead. Extreme stability challenge for shoulder and grip.
Button Practice
Practice buttoning and unbuttoning shirt buttons. Essential dexterity exercise for daily living skills.
Cable Wrist Curl
Wrist curl using cable machine. Provides constant tension throughout range. Good gym alternative to dumbbells.
Controlled Catch Drills
Toss and catch a ball focusing on wrist stability during catch. Good for return to ball sports.
Digi-Flex Individual Finger Press
Use Digi-Flex or similar device to isolate and strengthen individual fingers against calibrated resistance.
Eccentric Wrist Extension
Lower a weight slowly using wrist extensors. The gold standard exercise for tennis elbow rehabilitation. Focus on the slow lowering phase.
Finger Extension Band (Individual)
Open individual fingers against band resistance while other fingers stable. Isolates each finger extensor.
Finger Extension with Band
Open your fingers against a rubber band resistance. Balances grip muscles and helps prevent overuse of flexors.
Finger Taps (Speed Drill)
Rapidly tap each finger to thumb in sequence. Improves finger speed and coordination.
FlexBar Wrist Extension
You sit with your forearm resting on your thigh and your wrist past the edge, palm down, holding a flexible FlexBar in one hand. You let the wrist drop, then lift it back up. You repeat on the other side.
Hand Ergometer
Cycling motion with hands on ergometer machine. Builds wrist and forearm endurance. Often used in clinics.
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.
Radial Deviation Isometric
Press thumb-side of hand against resistance without moving. Builds radial-side strength for grip and wrist stability.
Radial Deviation Raise
Strengthen thumb-side wrist muscles. Lift weight toward thumb with forearm supported. Use light weight.
Radial Deviation Raises
Raise your thumb side of hand while holding a weight. Targets radial deviation muscles of the wrist and forearm.
Radial Ulnar Deviation ROM
Side-to-side wrist mobility. Move toward your thumb (radial) then toward your pinky (ulnar). Important for many daily activities.
Reverse Wrist Curl
Strengthen wrist extensors. Curl weight up with palm facing down. Important for grip balance and tennis elbow rehab.
Rubber Band Finger Extensions
Open fingers against rubber band resistance. Balances grip strength by working the extensors. Important for overall hand health.
Suitcase Carry
Single-sided carry for glute medius, core anti-lateral flexion, and hip stability.
Wrist Extension Hold
Sit at a table with your forearm resting on it and your wrist just past the edge. Make a gentle fist and lift your hand until it lines up with your forearm. Hold for a few seconds.
Wrist Extension Isometric
Push your wrist up against resistance without moving. Key starting exercise for tennis elbow pain relief. Isometrics reduce pain without stressing tendons.
Wrist Extensor Stretch
Stretch the muscles on the outside of your forearm. These are the muscles affected in tennis elbow. Stretch gently, not into pain.