Wrist Extensor Isometric Hold
elbow forearm exercises Wrist Extensors
Isometric loading for wrist extensors to reduce pain and build tolerance.
Execution
- Support forearm on a table with palm down
- Extend the wrist into a neutral position against light resistance
- Hold 30-45 seconds without pain flare
- 3-5 holds with 60 seconds rest
Cues
- Keep the elbow relaxed and forearm supported
- Match load to pain tolerance
Common Errors
- Excessive wrist extension
- Shrugging or gripping too hard
Progressions
- Increase load
- Increase hold duration
- Transition to eccentric loading
Related Patterns
- pain with grip
- elbow valgus control