Forearms
Finger Extension
The Finger Extension is a strength exercise with a resistance band for your forearms. Share of the load in the Zulta muscle model: forearm extensors 90% and forearm flexors 10%.
How to do it
- Loop a small finger band around the fingers and thumb of one hand, just below the tips.
- Sit tall with the forearm resting on a table or the thigh, hand relaxed.
- Start with the fingertips gathered together around the band.
- Spread the fingers and thumb open as wide as they go.
- Close slowly back to the start and repeat, then switch hands.
Tips
- Open all five digits evenly so no finger lags behind.
- Hold the open position for a moment before closing.
Common mistakes
- Letting the band snap the fingers closed.
- Moving the wrist instead of opening the fingers.
Muscles worked by the Finger Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the wrist against load isolates the forearm extensors; the flexors only co-contract.
Finger Extension alternatives
Different equipment
- Cable Reverse Wrist Curl
- Cable Wrist Extension
- Dumbbell Reverse Wrist Curl
- Reverse Wrist Curl
- Wrist Extension
- Dumbbell Wrist Roll
Frequently asked questions
What muscles does the Finger Extension work?
Mainly the forearm extensors.
Is the Finger Extension good for beginners?
Yes. The Finger Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Finger Extension?
For example the Cable Reverse Wrist Curl, Cable Wrist Extension and Dumbbell Reverse Wrist Curl. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.