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Forearms · Intermediate

Band-Distraction Wrist Extension Stretch

Supported wrist-extension self-mobilization using gentle band traction while the palm stays flat on a stable bench.

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Band-Distraction Wrist Extension Stretch demonstration

Exercise overview

Training details

Forearms

Equipment

Resistance Band

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Anchor a light resistance band near floor height and loop it securely around one wrist so it creates gentle traction away from the hand.
  2. 02Place that palm flat on a stable bench with the fingers pointing forward or slightly outward.
  3. 03Keep the elbow comfortably straight and shift your body forward slowly to increase wrist extension while the band maintains mild traction.
  4. 04Hold the pain-free position without bouncing, and stop immediately for sharp pain, tingling, or numbness in the hand or fingers.
  5. 05Shift your weight back before removing the hand and band, then repeat the same hold on the other wrist.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationFinger and Wrist Flexor Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteStraight-Arm Wrist Flexor StretchComparable substituteExternally Rotated Wrist StretchComparable substituteKneeling Forearm Stretch

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