Seated Wrist Extension with Band

Chair,Pillow,Resistance Bands
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This exercise strengthens the muscles of the wrist and forearm. The wrist can fracture easily with falls so it’s important to keep these muscles and bones strong to protect it.

Set up

Begin by sitting in a chair with a resistance band and a pillow on your lap. Place one end of the resistance band under your foot and hold one end in your hand.

Position your forearm so it is resting on the pillow in front of you with the palm that is holding the band facing down towards the floor. Your elbow should be at approximately a 90-degree angle.

Make sure there is a small amount of tension in the band at rest. If it’s too slack, the exercise won’t be effective.


Move your hand towards the floor, allowing your wrist to fully flex downward while holding the band. Then, slowly lift the band by curling your wrist up towards the ceiling without moving your forearm. The top of your hand should lift up towards the ceiling. Once you’ve extended the wrist as far as you can, slowly lower the wrist back down to the starting position. Repeat.


  • Try and isolate your wrist and hand so that this is the only part that moves during the exercise.
  • Do not slouch or round your shoulders – keep your back straight and your shoulders open as you perform this exercise.
  • If there is too much resistance in the band, release some of the tension before you begin. You should feel the muscles in the forearm working as you do this exercise – it shouldn’t be too easy.
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