Kneeling Forearm Stretch

How to do the Kneeling Forearm Stretch

1. Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.
2. Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and forearms. Hold for 20-30 seconds.

Muscles worked

Role	Muscles
Primary	forearms
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same forearms, with and without kit.

Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell Seated Dumbbell Palms-Down Wrist Curl Dumbbell Seated Dumbbell Palms-Up Wrist Curl Dumbbell

Harder than the Kneeling Forearm Stretch

Plate Pinch intermediate · Other Equipment

Common questions

What muscles does the Kneeling Forearm Stretch work?

The Kneeling Forearm Stretch primarily works the forearms. Plate Pinch, Standing Olympic Plate Hand Squeeze, and Wrist Circles train the same muscle, across 6 equipment types.

What equipment do you need for the Kneeling Forearm Stretch?

None — the Kneeling Forearm Stretch is bodyweight, so it works at home, in a hotel room or outdoors. Plate Pinch and Standing Olympic Plate Hand Squeeze also need nothing.

Is the Kneeling Forearm Stretch suitable for beginners?

Yes, the Kneeling Forearm Stretch is rated beginner. Plate Pinch are the progressions from here.

Where should the Kneeling Forearm Stretch go in a workout?

Late — the Kneeling Forearm Stretch is isolation work, so it follows your compounds.

Similar exercises

Plate Pinch Other Equipment Standing Olympic Plate Hand Squeeze Other Equipment Wrist Circles Bodyweight Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell