Single-Arm Fingers Press with Ball
Forearm on a bench and the hand over the edge, the fingers squeeze a small ball against the palm and let it go.
How to do it
Setup
Kneeling at a bench, the forearm along it, the hand past the edge holding a small ball in the fingers.
Steps
- Press the fingers into the ball, squeezing it toward the palm.
- Keep the ball squeezed for a beat.
- Release slowly and repeat.
Common mistakes
Bending the wrist to help: it stays straight; the fingers squeeze. Lifting the forearm off the bench: keep it down. Rushing the squeezes: each press is slow and full.
Breathing
Steady throughout; never held.
