Finger Flexor Stretch

Muscles worked

Setup

1. Stand or sit upright with your shoulders relaxed and spine neutral.
2. Extend your right arm straight out in front of you at shoulder height with the palm facing away from your body and fingers pointing toward the ceiling.
3. Reach forward with your left hand and grasp the fingers of your right hand.

How to do it

1. Gently pull your fingers back toward your forearm until you feel a deep but comfortable stretch in the palm and underside of the forearm.
2. Maintain a steady, deep breathing pattern, exhaling as you slightly increase the depth of the stretch.
3. Hold the position for 20-30 seconds, then slowly release and repeat the process on the left arm.
4. Perform 2-3 sets per side, alternating between arms.

Form checklist

• Keep the elbow of the extended arm fully locked to maximize the stretch across the wrist joint.
• Ensure your shoulder stays depressed and does not shrug up toward your ear.
• Apply pressure to all four fingers evenly to ensure the entire flexor group is targeted.
• Avoid bouncing; use a slow, static hold to prevent the stretch reflex from tightening the muscle.

Pro tips

• To specifically target the thumb flexors, ensure you include the thumb in your grip rather than just the four fingers.
• Focus on pushing the 'heel' of your palm forward while pulling the fingers back to create a more effective line of tension.

Make it harder

• Perform the stretch with your palm flat against a wall at shoulder height, then slowly rotate your body away from the wall.
• Lower the height of your hand against a wall while keeping the palm flat to increase the angle of wrist extension.

Frequently asked

What muscles does the finger flexor stretch work?

The finger flexor stretch primarily targets the forearms, and also works the biceps and triceps as secondary muscles.

What equipment do you need for the finger flexor stretch?

The finger flexor stretch requires no equipment — just your body weight.

Is the finger flexor stretch good for beginners?

Yes. The finger flexor stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Wrist CurlBeginner · forearms
• Barbell Behind Back Finger CurlBeginner · forearms
• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms
• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms