Forearms · Isolation movement
Kneeling Wrist & Forearm Stretch
An isolation exercise for the forearms. No equipment needed.
Working range
20–45seconds
Progression: manual
- Primary muscle
- Forearms
- Secondary muscles
- –
- Equipment
- Bodyweight
- Difficulty
- Beginner
How to perform the Kneeling Wrist & Forearm Stretch
- Kneel on the floor and place both palms flat on the ground in front of you with the fingers pointing back toward the knees.
- Keep the elbows straight and slowly lean back, shifting the hips toward the heels.
- Feel the stretch build through the palms and the front of the forearms, pressing only as far as is comfortable.
- Hold for time, then flip the hands so the backs of the palms are down to stretch the opposite side of the forearms.
Suggested working range: 20–45 seconds. Default progression: manual.
Common mistakes
- •Bending the elbows to relieve the stretch instead of keeping the arms straight as the hips shift back.
- •Leaning back so aggressively that the wrists sharply hurt rather than easing to a firm stretch.
- •Letting the palms peel up off the floor instead of keeping them flat as you shift your weight.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Kneeling Wrist & Forearm Stretch fits into hypertrophy and strength splits that prioritize forearms volume.
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