Kneeling Forearm Stretch
The Kneeling Forearm Stretch isolates the Forearms through a controlled range of motion. This beginner-level bodyweight exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The forearms handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Kneeling Forearm Stretch work?
The Kneeling Forearm Stretch primarily targets the Forearms. It's an effective isolation exercise for building forearms strength.
Is the Kneeling Forearm Stretch good for beginners?
Yes, the Kneeling Forearm Stretch is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Kneeling Forearm Stretch?
The Kneeling Forearm Stretch requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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