Exercise guide
Seated Forearms Stretch
- Beginner
- Isolation
- Timed hold
- Lower arms
- Upper arms
- Waist
This isolation stretch improves wrist mobility and relieves tension in the forearm flexors and extensors, helping to prevent grip fatigue and repetitive strain injuries.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet planted firmly on the floor.
- Extend your right arm straight out in front of you at shoulder height.
- Position your hand so the palm is facing away from your body and your fingers are pointing toward the ceiling.
How to do it
- Use your left hand to gently pull the fingers of your right hand back toward your body until you feel a stretch in the underside of your forearm.
- Hold this position for 20-30 seconds while maintaining deep, rhythmic breathing.
- Rotate your hand so the palm faces toward you (fingers pointing down) and use the opposite hand to gently press the back of your hand toward your forearm.
- Exhale as you increase the stretch and repeat the sequence on the left arm.
Form checklist
- Keep the elbow of the stretching arm completely locked to maximize the stretch.
- Maintain a neutral spine and keep your shoulders pulled down and away from your ears.
- Apply steady, gentle pressure rather than using jerky or bouncing movements.
- Ensure the stretch is felt in the muscle belly, not as sharp pain in the wrist joint.
Pro tips
- To deepen the flexor stretch, ensure you are pulling back on the palm/base of the fingers rather than just the fingertips.
- Slightly rotate your forearm internally or externally while holding the stretch to target different heads of the forearm muscles.
Make it harder
- Place both palms flat on the bench beside your hips with fingers pointing back toward your body, then slowly lean your torso back to increase the intensity.
- Perform the stretch while making a light fist during the extensor (fingers down) phase to increase the tension across the top of the wrist.
Frequently asked
- What muscles does the seated forearms stretch work?
- The seated forearms stretch primarily targets the forearms, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the seated forearms stretch?
- The seated forearms stretch requires no equipment — just your body weight.
- Is the seated forearms stretch good for beginners?
- Yes. The seated forearms stretch is a beginner-friendly movement and a strong foundation to build on.