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Lower Arms · Body Weight
Forearms Stretch on Wall Fingers Facing Down
Forearms Stretch on Wall Fingers Facing Down is a beginner isolation flexibility exercise that works the forearms (lower arms), with the biceps assisting. It needs only a wall. 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 · Forearm Flexors
Secondary muscles
- Forearms · Forearm Extensors
- Biceps · Biceps Brachii, Brachialis
How to do Forearms Stretch on Wall Fingers Facing Down
- Stand facing a wall and place the fingers of your right hand against it at shoulder height, pointing them downward. Keep your palm slightly away from the wall and maintain a small bend in your elbow.
- Keep your fingers in contact with the wall as you slowly shift your body weight forward.
- Gently press your right palm into the wall until you feel a comfortable stretch in your forearm.
- Shift your weight backward and lift your palm away from the wall while keeping your fingers in contact, then repeat before switching to your left hand.
Form tips
- Keep your fingers in contact with the wall throughout every repetition.
- Maintain a small bend in your elbow instead of locking your arm.
- Use a comfortable range of motion and stop if you feel pain, tingling, or numbness.
- Inhale as you move your palm away and exhale as you press it into the wall.
Forearms Stretch on Wall Fingers Facing Down alternatives
More forearms exercises
Forearms Stretch on Wall Fingers Facing Down FAQ
What muscles does Forearms Stretch on Wall Fingers Facing Down work?
Forearms Stretch on Wall Fingers Facing Down mainly works the forearms in the lower arms (Forearm Flexors). The biceps work as secondary muscles.
What equipment do you need for Forearms Stretch on Wall Fingers Facing Down?
You need only a wall.
How many sets and reps of Forearms Stretch on Wall Fingers Facing Down 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 Forearms Stretch on Wall Fingers Facing Down good for beginners?
Yes. Forearms Stretch on Wall Fingers Facing Down is rated beginner, so it's a sound choice while you learn to train the forearms.
How many calories does Forearms Stretch on Wall Fingers Facing Down 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 Forearms Stretch on Wall Fingers Facing Down?
Other exercises for the forearms include Barbell Palm Down Wrist Curl Over a Bench, Barbell Wrist Curl Wide Legs, Wrist Curl Barbell and Barbell Wrist Extension on Knees.
For developers
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