Strength Flow

Hand, Wrist, Elbow

Jessica Obiedzinski, MS, LAT, ATC, TSAC-F, RYT-200

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Finger Extension

• Place rubber band around your fingers
• Extend fingers outward, opening your hand
• Hold for 3 seconds
• Relax fingers
• Perform sets, reps

Wrist Extension

• Rest forearm on table with the back of your hand facing up, grasp weight
• Keeping your forearm planted, bring your hand up, extending at the wrist
• Perform sets, reps

Wrist Flexion

• Rest forearm on table with the palm of your hand facing up, grasp weight
• Keeping your forearm planted, bring your hand up, flexing at the wrist
• Perform sets, reps

Hammer Pronation

• Rest forearm on table with your thumb up, grasp hammer or weight at one end
• Slowly rotate your hand and forearm towards our body and until the shaft of the hammer/weight is parallel to the ground
• Perform sets, reps

Hammer Supination

• Rest forearm on table with your thumb up, grasp hammer or weight at one end
• Slowly rotate your hand and forearm away from your body and until the shaft of the hammer is parallel to the ground
• Perform sets, reps

Half Bicep Curl

• Grasp weight and start with elbow fully extended, weight down by your thigh
• Flexing elbow, move weight until it is parallel to the ground
• Hold for 2-3 seconds and relax weight down, extending elbow
• Perform sets, reps

Tricep Extensions

• Holding weight with both hands, lift the weight behind your head with your elbows bent
• Slowly extend your elbows, lifting the weight overhead
• Flex elbows to return to starting position
• Perform sets, reps