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Lower Arms · Body Weight
Forearms Stretch on Wall
Forearms Stretch on Wall is a beginner isolation flexibility exercise that works the forearms (lower arms), with the biceps, chest and shoulders 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
- Biceps · Biceps Brachii, Brachialis
- Chest · Pectoralis Major
- Shoulders · Anterior Deltoids
How to do Forearms Stretch on Wall
- Stand with your right side beside a wall and place your right palm flat against it at shoulder height.
- Keep your right hand against the wall, with a bend in your elbow and your shoulder relaxed.
- Slowly shift your weight forward until you feel a stretch along your right forearm.
- Hold the stretch, then release and repeat with your left arm.
Form tips
- Keep your palm and fingers flat against the wall.
- Keep your stretching arm straight throughout the stretch.
- Stop if you feel pain, tingling, or numbness.
- Inhale before turning and exhale as you deepen the stretch.
Forearms Stretch on Wall alternatives
More forearms exercises
Forearms Stretch on Wall FAQ
What muscles does Forearms Stretch on Wall work?
Forearms Stretch on Wall mainly works the forearms in the lower arms (Forearm Flexors). The biceps, chest and shoulders work as secondary muscles.
What equipment do you need for Forearms Stretch on Wall?
You need only a wall.
How many sets and reps of Forearms Stretch on Wall 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 good for beginners?
Yes. Forearms Stretch on Wall is rated beginner, so it's a sound choice while you learn to train the forearms.
How many calories does Forearms Stretch on Wall 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?
Other exercises for the forearms include Dumbbell Over Bench Reverse Wrist Curl, Kettlebell Wrist Curl, Barbell Palm Down Wrist Curl Over a Bench and Barbell Standing Back Wrist Curl.
For developers
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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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