How to do it
- Bunch your fingers and thumb together and slip a small band over the fingertips.
- Open the hand fully against the band, spreading every finger as wide as it will go.
- Close slowly under tension and repeat until the back of the forearm burns.
Cues that matter
- Everything else you do is a squeeze; this is the one thing that trains the other direction.
- Go for high reps — this muscle group is small and responds to volume.
Common mistakes
- Using a band so heavy that the fingers barely open.
- Snapping the hand shut instead of resisting on the way back.
Muscles worked
Primary
- Forearms
- Extensors
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Finger Extension in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the forearms with different equipment — for a day the resistance band is taken, or a gym that does not have one.