How to do a Wrist Extension Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Wrist Extension Stretch
Workouts with Wrist Extension Stretch
Target muscles worked
Instructions for Proper Form
Wrist 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.
- Stand upright with your left arm extended in front of your left shoulder.
- Use your right hand to place your fingers onto your left fingers to pull you left fingers towards your head until you feel a gentle stretch in the front of your forearm.
- Hold the position for 30-60 seconds.
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1. PVC Forearm Stretch
12.5 mSCORESWAPPED 58 TIMESPVC 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.
- Beginner
- Forearms
- PVC Pipe
2. Palms-Up Dumbbell Wrist Curl
87.6 mSCORESWAPPED 56 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
3. Handle Band Reverse Curl
28.9 mSCORESWAPPED 55 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.
- Beginner
- Forearms
- Handle Bands
4. Palms-Down Dumbbell Wrist Curl
87.4 mSCORESWAPPED 54 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. Single Arm Farmer Walk
36 mSCORESWAPPED 33 TIMESThis exercise is a unilateral variation of the Farmer’s Walk. Like the standard Farmer’s Walk this exercise focuses on grip strength, core stability, and overall strength endurance. In addition, by holding the weight in a single hand, you drastically increase the demand for recruiting your core for stability.
6. Supine Back Stretch
4 mSCORESWAPPED 30 TIMESSupine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.
- Beginner
- Lower Back
7. Plate Pinch
38.5 mSCORESWAPPED 26 TIMESA grip strength exercise involving holding weight plates between the fingers and thumb. This is a great exercise for improving grip strength.
8. Dead Hang
7 mSCORESWAPPED 24 TIMESThe Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.
- Beginner
- Back
- Pull Up Bar
9. Cable Wrist Curl
53 mSCORESWAPPED 24 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.
- Beginner
- Forearms
- Rope Cable
- Flat Bench
- Hi-Lo Pulley Cable
10. Tricep Stretch
8 mSCORESWAPPED 23 TIMESTricep Stretch is a simple and effective stretch that primarily targets the triceps. By extending one arm overhead and using the opposite hand to pull the elbow behind the head, you can get a deep stretch in the tricep. This is a great addition to any workout routine to help improve flexibility and prevent injury.
- Beginner
- Triceps