Exercise guide
Bent Over Single Arm Wrist Flexors Stretch
- Beginner
- Isolation
- Timed hold
- Lower arms
- Upper arms
- Waist
This isolation stretch targets the wrist flexors and anterior forearm muscles, helping to improve joint mobility and alleviate tension from heavy lifting or repetitive tasks. Using a bench provides a stable surface to safely apply leverage for a deeper, more controlled stretch.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand facing a flat bench and hinge forward at the hips.
- Place the palm of your right hand flat on the bench surface with your fingers pointing back toward your knees.
- Ensure your arm is fully extended and your shoulder is positioned directly over your wrist.
How to do it
- Slowly lean your body weight backward, shifting your hips away from the bench while keeping the palm flat.
- Exhale as you move into the stretch and hold the position for 20-30 seconds with deep, rhythmic breathing.
- Gently shift your weight forward to release the tension before switching to the left arm.
Form checklist
- Keep the heel of the palm and all fingers in constant contact with the bench.
- Maintain a locked elbow to ensure the stretch crosses the elbow joint where the flexors originate.
- Keep your shoulder depressed and away from your ear.
- Distribute your weight evenly across the hand to avoid straining the thumb or pinky side.
Pro tips
- Rotate the 'pit' of your elbow forward to maximize the stretch on the deep flexor muscles.
- Spread your fingers as wide as possible before applying tension to include the small muscles of the hand.
Make it harder
- Increase the stretch by placing the hand further forward on the bench and leaning back further.
- Perform the stretch on the floor from a kneeling position to allow for more bodyweight leverage.
Frequently asked
- What muscles does the bent over single arm wrist flexors stretch work?
- The bent over single arm wrist flexors stretch primarily targets the forearms, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the bent over single arm wrist flexors stretch?
- The bent over single arm wrist flexors stretch requires no equipment — just your body weight.
- Is the bent over single arm wrist flexors stretch good for beginners?
- Yes. The bent over single arm wrist flexors stretch is a beginner-friendly movement and a strong foundation to build on.