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Band Finger Extensions
Opening the fingers against band resistance trains the finger extensors — the opposing muscle group to all the crushing/curling grip work elsewhere in this list, important for balancing hand strength and reducing injury risk from one-sided training.
Muscles Worked
Finger extensors, forearm extensors
Equipment
Resistance band
How to Do It
- 1Place rubber band around all fingers
- 2Spread fingers apart against resistance
- 3Close and repeat
Sets & Reps
2-3 sets · 15-25 reps
Coaching Tips
- •Balances grip muscles to prevent injury
- •Use high reps for best effect
Common Mistakes
- ✕Skipping this in a program full of finger-flexor and grip work, leaving the extensors badly undertrained by comparison
- ✕Using a band heavy enough that full finger extension becomes impossible, working a partial range instead
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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