Kneeling Forearm Stretch

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Exercise overview

Training details

Forearms

Equipment

Bodyweight

Sets × time

2 × 1 min

Rest

45 sec

How to perform it

Step-by-step instructions

01Kneel on the floor and place the palms down with the fingers pointing back toward the knees.
02Spread the fingers, keep the elbows mostly straight, and distribute pressure evenly through the hands.
03Slowly shift the hips backward while maintaining full palm contact with the floor.
04Stop when a gentle stretch is felt through the wrists and forearms without sharp discomfort.
05Hold while breathing steadily, then shift forward and lift the hands carefully.

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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 variationExternally Rotated Wrist 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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