Exercise library · Forearms

How to Do Kneeling Forearm Stretch

Step-by-step instructions, muscles worked and workouts that use the kneeling forearm stretch.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Wrist CirclesForearms

Finger CurlsForearms

Wrist RollerForearms

Cable Wrist CurlForearms

Plate PinchForearms

Seated Palm-Up Barbell Wrist CurlForearms

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.