Resistance Bar Wrist Extension
oec:resistance-bar-wrist-extension
A unilateral forearm exercise that strengthens the wrist extensors through controlled concentric extension and slow eccentric lowering using an elastic resistance bar.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: FlexBar Wrist Extension, TheraBand FlexBar Wrist Extension, Flexible Bar Wrist Extension
How to do it
Setup
- Sit comfortably on a chair or bench with your forearm resting flat along your thigh or a sturdy table.
- Position your wrist and hand just past the edge of your knee or the table surface, palm facing down toward the floor.
- Grip the end of the resistance bar securely in your hand.
Movement
- Allow your wrist to flex downward under control, lowering the end of the bar.
- Extend your wrist upward against the resistance of the bar until you reach full extension without lifting your forearm.
- Pause briefly at the top contraction.
- Slowly lower the bar back to the starting flexed position over a controlled three-count.
Breathing
Exhale as you extend the wrist upward; inhale as you slowly lower the resistance bar back down.
Cues
- Keep forearm pinned to the surface
- Control the downward descent
- Move only at the wrist
Common faults
- Lifting the forearm off the support surface to assist the lift.
- Keep the entire forearm anchored to isolate movement strictly to the wrist joint.
- Dropping the bar quickly without resisting during the lowering phase.
- Lower the bar with a slow, deliberate tempo to maximize eccentric loading on the tendon.
Safety
- If using for lateral epicondylalgia rehabilitation, choose a resistance level that allows smooth repetitions without sharp pain.
Muscles
Joints
- Wrist: Extension, Flexion
- Fingers: Isometric stabilization
- Forearm: Isometric stabilization
Details
- Movement
- Grip and forearm isolation
- Modality
- Rehabilitation, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Resistance band
- Record
- Repetitions
- Load
- elastic, total
Related
- variation of Dumbbell Wrist Extension
- substitute for Dumbbell Wrist Extension
Sources
- wger: FlexBar Wrist Extension, by trs1800 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.