ex_RMP3H5

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Lower Arms · Body Weight

Kneeling Forearm Flexor Stretch

beginnerflexibilityMale & female model

Kneeling Forearm Flexor Stretch is a beginner isolation flexibility exercise that works the forearms (lower arms). 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

How to do Kneeling Forearm Flexor Stretch

Kneel on the floor and place your palms on the floor with your fingers pointing back toward your knees.
Keep your arms straight.
Gently sit back until you feel a stretch along the inside of your forearms.
Hold, breathing steadily, then release.

Form tips

Go gently; wrists are sensitive.
Keep your palms flat.

Kneeling Forearm Flexor Stretch alternatives

Band Wrist Curl

Forearms · beginner

Barbell Wrist Curl on Knees

Forearms · intermediate

Dumbbell One Arm Seated Neutral Wrist Curl

Forearms · beginner

Kettlebell Wrist Curl

Forearms · intermediate

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Elbow Extension and Supination Pronation Forearm Stretch

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Side Wrist Pull Stretch

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Hands Clapped Forearms Stretch

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Forearms Pull With Opposite Hand Stretch

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Forearms Stretch on Wall Fingers Facing Down

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Kneeling Forearm Flexor Stretch FAQ

What muscles does Kneeling Forearm Flexor Stretch work?

Kneeling Forearm Flexor Stretch mainly works the forearms in the lower arms.

What equipment do you need for Kneeling Forearm Flexor Stretch?

None. Kneeling Forearm 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 Kneeling Forearm 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 Kneeling Forearm Flexor Stretch good for beginners?

Yes. Kneeling Forearm Flexor Stretch is rated beginner, so it's a sound choice while you learn to train the forearms.

How many calories does Kneeling Forearm 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 Kneeling Forearm Flexor Stretch?

Other exercises for the forearms include Band Wrist Curl, Barbell Wrist Curl on Knees, Dumbbell One Arm Seated Neutral Wrist Curl and Kettlebell Wrist Curl.

For developers

Use Kneeling Forearm 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_RMP3H5" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_RMP3H5",
  "name": "Kneeling Forearm Flexor Stretch",
  "model": "male",
  "counterpartId": "ex_2PRHQH",
  "target": "Forearms",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_RMP3H5/mp4-720.mp4?…",
    "poster": "https://…/ex_RMP3H5/poster.jpg?…"
  }
}