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Lower Arms · Body Weight
Kneeling Wrist Flexor Stretch
Kneeling Wrist Flexor Stretch is a beginner isolation flexibility exercise that works the forearms (lower arms). It needs only a mat. 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
Secondary muscles
- Forearms · Brachioradialis
How to do Kneeling Wrist Flexor Stretch
- Begin in a tabletop position on the floor with your hands directly under your shoulders and your knees under your hips.
- Rotate your hands so that your fingers are pointing towards your knees, palms flat on the floor.
- Slowly shift your weight back towards your heels to increase the stretch in your wrists and forearms, keeping your palms flat on the floor.
- Hold the stretch for 15-30 seconds, breathing deeply and steadily. Release the stretch by shifting your weight forward and gently lifting your hands off the floor. Repeat for the desired number of repetitions.
Form tips
- Keep your palms flat on the floor and your fingers pointing towards your knees to maximize the stretch in your wrist flexors.
- Move slowly and with control to avoid any sudden movements that could cause strain.
- If the stretch is too intense, reduce the angle by bringing your hands closer to your knees.
Kneeling Wrist Flexor Stretch alternatives
More forearms exercises
Kneeling Wrist Flexor Stretch FAQ
What muscles does Kneeling Wrist Flexor Stretch work?
Kneeling Wrist Flexor Stretch mainly works the forearms in the lower arms (Flexor Carpi Radialis and Flexor Carpi Ulnaris).
What equipment do you need for Kneeling Wrist Flexor Stretch?
You need only a mat.
How many sets and reps of Kneeling Wrist 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 Wrist Flexor Stretch good for beginners?
Yes. Kneeling Wrist Flexor Stretch is rated beginner, so it's a sound choice while you learn to train the forearms.
How many calories does Kneeling Wrist 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 Wrist Flexor Stretch?
Other exercises for the forearms include Wrist Curl Barbell, Cable Wrist Curl, Wrist Curl Dumbbell and Cable Wrist Extension.
For developers
Use Kneeling Wrist 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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