How to do a PVC Forearm Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
PVC Pipe
Workouts with PVC Forearm Stretch
Target muscles worked
Instructions for Proper Form
PVC Forearm Stretch is an effective mobility exercise that targets your forearms. Using a PVC pipe, you can achieve a deeper stretch by leveraging the pipe to help extend your wrist. This is excellent for increasing range of motion, and can help alleviate tightness in the forearms, which is particularly beneficial before or after heavy lifting sessions.
- Rotate your right extended to max internal rotation and grab a hold of a PVC pipe with your left hand holding the other end.
- Raise your left hand vertically to increase the stretch in the right forearm.
- Hold for the allotted time or repeat for the allotted repetitions.
- Repeat with the opposite side.
Alternatives & Variations to PVC Forearm Stretch
1. Wrist Extension Stretch
9.9 mSCORESWAPPED 2,747 TIMESWrist Extension Stretch is a flexibility exercise that targets the wrist and forearm muscles. This stretch can improve range of motion and help prevent injuries commonly associated with tight wrists. It's a great addition to your warm-up or cool-down routine, particularly beneficial for anyone performing a lot of pushing or gripping exercises.
2. Handle Band Reverse Curl
28.9 mSCORESWAPPED 438 TIMESThis exercise is a variation on the standard curl. Like the standard curl, this exercise primarily targets your biceps, however there is a much greater need to recruit your forearms due to the reverse grip. The use of a handle band increases the resistance as you progress through the movement.
3. Handle Band Bicep Curl
38.1 mSCORESWAPPED 91 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a handle band helps prevent compensating for any strength discrepancies between sides, as well as increasing resistance as the band stretches. This is great for learning the movement without restricting your range of motion.
4. Palms-Down Dumbbell Wrist Curl
87.4 mSCORESWAPPED 78 TIMESPalms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise.
5. Handle Band Lateral Raise
53.1 mSCORESWAPPED 70 TIMESThis exercise isolates the shoulder's lateral deltoids, utilizing a handle band for resistance. It enhances shoulder width and strength, providing a more joint-friendly option than dumbbells, with the added benefit of adjustable resistance.
6. Plate Pinch
38.5 mSCORESWAPPED 49 TIMESA grip strength exercise involving holding weight plates between the fingers and thumb. This is a great exercise for improving grip strength.
- Intermediate
- Forearms
- Plates
7. PVC Around the World
5.5 mSCORESWAPPED 45 TIMESPVC Around the World is a compound exercise that primarily targets the shoulders and upper back. Using a PVC pipe for this exercise helps to limit the weight and focus on mobility. By moving the PVC pipe in a circular motion around your head, you enhance shoulder flexibility and range of motion. This is a great exercise for improving shoulder mobility and preparing for more complex movements.
8. Loop Band Face Pull
32.7 mSCORESWAPPED 44 TIMESThis exercise targets the rear deltoids, traps, and upper back, promoting shoulder health and posture. The loop band adds a variable resistance, making it more accessible and effective than cable variations.
9. Palms-Up Dumbbell Wrist Curl
87.6 mSCORESWAPPED 42 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
10. Cable Wrist Curl
53 mSCORESWAPPED 42 TIMESTargets the forearm flexors, improving grip strength and forearm muscle development. Using a cable machine adds a consistent resistance throughout the movement, providing a more effective workout than free weights.