Kneeling Forearm Stretch
How to do the Kneeling Forearm Stretch
- 1
Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.
- 2
Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and forearms. Hold for 20-30 seconds.
How to program the Kneeling Forearm Stretch
Sets and reps
As an isolation movement, the Kneeling Forearm Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Kneeling Forearm Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Kneeling Forearm Stretch work?
The Kneeling Forearm Stretch primarily targets the Forearms.
What equipment do I need for the Kneeling Forearm Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Kneeling Forearm Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
