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Lower Arms · Body Weight
Elbow Flexor Stretch
Elbow Flexor Stretch is a beginner isolation flexibility exercise that works the forearms (lower arms), with the biceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris
- Chest · Pectoralis Major
Secondary muscles
- Biceps · Biceps Brachii
How to do Elbow Flexor Stretch
- Stand next to a wall with your feet shoulder-width apart, and extend your right arm out fully against the wall at shoulder height, palm facing the wall.
- Rotate your torso away from the wall to increase the stretch in your arm.
- Ensure your right arm is straight and press your palm firmly against the wall.
- Hold the stretch for 15-30 seconds, feeling the stretch in your forearm and elbow flexors, then switch to the other arm.
Form tips
- Ensure the stretch is felt in the forearm, elbow flexors, and chest muscles without causing pain.
- Breathe deeply and steadily throughout the stretch, focusing on relaxing the muscles.
- Perform the stretch on both arms to maintain muscle balance and flexibility.
Elbow Flexor Stretch alternatives
More forearms exercises
Elbow Flexor Stretch FAQ
What muscles does Elbow Flexor Stretch work?
Elbow Flexor Stretch mainly works the forearms in the lower arms (Flexor Carpi Radialis, Flexor Carpi Ulnaris and Pectoralis Major). The biceps work as secondary muscles.
What equipment do you need for Elbow Flexor Stretch?
None. Elbow Flexor Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Elbow Flexor Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Elbow Flexor Stretch good for beginners?
Yes. Elbow Flexor Stretch is rated beginner, so it's a sound choice while you learn to train the forearms.
How many calories does Elbow Flexor Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Elbow Flexor Stretch?
Other exercises for the forearms include Band Wrist Curl, Wrist Curl Dumbbell, Cable Wrist Curl and Barbell Palm Down Wrist Curl Over a Bench.
For developers
Use Elbow Flexor Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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