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Muscles

Strength

Primary

  • Forearms
Flexibility

Primary

  • Forearms
  • Flexor carpi radialis
  • Flexor carpi ulnaris
  • Palmaris longus
  • Abductor pollicis longus
  • Flexor digitorum profondus
  • Flexor digitorum superficialis
  • Flexor pollicis longus
  • Extensor carpi radialis brevis
  • Extensor carpi radialis longus
  • Extensor carpi ulnaris
  • Extensor digitorum
  • Extensor pollicis longus
  • Extensor indicis

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Progressions

e08j

Knee wrist pushup

Novice
e08k

Knee palm raise

Beginner
w00z

Quick wrists warmup

Novice
e17i

Flipped wrist squeeze

Novice
e181

Finger pulses

Beginner
e0xy

Palms up fingers to the sides side-to-side

Beginner
e0xx

Palms down fingers to the sides side-to-side

Beginner
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