Exercise guide
Kneeling Forward Palm Nudges
- Beginner
- Compound
- Timed hold
- Lower arms
- Shoulders
- Upper arms
- Waist
This bodyweight isolation exercise targets the wrist flexors and forearms, improving joint mobility and strengthening the connective tissues of the wrist. It is highly effective for building forearm resilience and preparing the wrists for heavy pressing or gymnastics movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Kneel on a mat in a quadruped position with your hands directly under your shoulders.
- Place your palms flat on the floor with fingers pointing straight ahead and spread wide.
- Ensure your knees are positioned under your hips and your spine is in a neutral, flat-back position.
How to do it
- Slowly lean your torso forward, shifting your shoulders past the line of your wrists while keeping your palms glued to the floor.
- Exhale as you reach the point of maximum comfortable tension in the forearms.
- Hold the forward position for 1-2 seconds to emphasize the stretch and load.
- Inhale as you slowly rock back to the starting vertical position using a controlled tempo.
Form checklist
- Keep your elbows fully extended and locked throughout the entire range of motion.
- Ensure the heels of your palms do not lift off the floor as you lean forward.
- Maintain a neutral neck and spine; do not let your lower back sag.
- Keep your weight distributed evenly across your knuckles and fingertips.
Pro tips
- Actively 'claw' the floor with your fingertips as you lean forward to maximize muscle recruitment in the forearms.
- Focus on the mind-muscle connection by visualizing the tendons in your wrists becoming stronger with every nudge.
Make it harder
- Increase the load by moving your knees further back away from your hands, shifting more body weight onto the wrists.
- Perform the nudges from a full plank position to significantly increase the resistance and core demand.
Frequently asked
- What muscles does the kneeling forward palm nudges work?
- The kneeling forward palm nudges primarily targets the forearms, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the kneeling forward palm nudges?
- The kneeling forward palm nudges requires no equipment — just your body weight.
- Is the kneeling forward palm nudges good for beginners?
- Yes. The kneeling forward palm nudges is a beginner-friendly movement and a strong foundation to build on.