Externally Rotated Wrist Stretch

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Externally Rotated Wrist Stretch demonstration

Exercise overview

Training details

Forearms

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

01Place one palm on the floor or a stable surface with the fingers turned outward from your body.
02Keep the elbow nearly straight, spread the fingers, and relax the shoulder away from the ear.
03Shift your body weight gently until you feel a mild stretch across the wrist and forearm.
04Hold the position without forcing the joint, collapsing the palm, or continuing into sharp pain.
05Ease your weight away slowly, release the hand, and repeat or switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKneeling Forearm Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteFinger and Wrist Flexor Stretch Comparable substituteStraight-Arm Wrist Flexor Stretch

Comparable substituteBand-Distraction Wrist Extension Stretch

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