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Wrist Extension Stretch being performed with proper form
Wrist Extension Stretch demonstration video — proper form for the full movement.

How to do a Wrist Extension Stretch

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
292,734
Popularity Rank
360th
Difficulty
Beginner
Forearms Strength
17 mSCORE 14th
Equipment Required
Bodyweight-only

Workouts with Wrist Extension Stretch

    Target muscles worked

    Primary Muscles
    Forearms
    Secondary Muscles
    None

    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.

    1. Stand upright with one arm extended in front of the corresponding shoulder.
    2. Use your opposite hand to gently pull your fingers back toward your body until you feel a gentle stretch in the front of your forearm.
    3. Hold the position for 30–60 seconds, then repeat on the opposite side.

    Alternatives & Variations to Wrist Extension Stretch

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    1. 1. Palms-Down Dumbbell Wrist Curl

      Photo of Palms-Down Dumbbell Wrist Curl being performed
      87.4 mSCORESWAPPED 58 TIMES

      Palms 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.

    2. 2. Handle Band Reverse Curl

      Photo of Handle Band Reverse Curl being performed
      28.9 mSCORESWAPPED 57 TIMES

      This 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. 3. Palms-Up Dumbbell Wrist Curl

      Photo of Palms-Up Dumbbell Wrist Curl being performed
      87.6 mSCORESWAPPED 56 TIMES

      An isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.

    4. 4. PVC Forearm Stretch

      Photo of PVC Forearm Stretch being performed
      12.5 mSCORESWAPPED 54 TIMES

      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.

    5. 5. Single Arm Farmer Walk

      Photo of Single Arm Farmer Walk being performed
      36 mSCORESWAPPED 35 TIMES

      This 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. 6. Supine Back Stretch

      Photo of Supine Back Stretch being performed
      4 mSCORESWAPPED 28 TIMES

      Supine 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.

    7. 7. Cable Wrist Curl

      Photo of Cable Wrist Curl being performed
      53 mSCORESWAPPED 24 TIMES

      Targets 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.

    8. 8. Dead Hang

      Photo of Dead Hang being performed
      7 mSCORESWAPPED 24 TIMES

      The 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.

    9. 9. Plate Pinch

      Photo of Plate Pinch being performed
      38.5 mSCORESWAPPED 24 TIMES

      A grip strength exercise involving holding weight plates between the fingers and thumb. This is a great exercise for improving grip strength.

    10. 10. Single Arm Bottoms-up Kettlebell Clean

      Photo of Single Arm Bottoms-up Kettlebell Clean being performed
      80.6 mSCORESWAPPED 22 TIMES

      This exercise is a variation on the Clean. Similar to the Clean, this compound explosive movement targets a wide range of muscle groups. By loading the weight on a single side, there is added instability to the movement. Additionally positioning the kettlebell with the bottom up forces you to keep the weight inline with your forearms.