Exercise guide
Sitting Single Arm Wrist Extensors Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Lower arms
- Shoulders
- Upper arms
This isolation stretch targets the wrist extensors on the top of the forearm, helping to improve joint mobility and alleviate tension associated with repetitive tasks or heavy lifting. It is particularly effective for preventing lateral epicondylitis (tennis elbow) by lengthening the muscles that attach to the outer elbow.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on a flat bench with your feet flat on the floor and your back straight.
- Extend your right arm forward at shoulder height, keeping the elbow fully locked.
- Rotate your forearm so your palm faces the floor and your fingers point downward.
How to do it
- Use your left hand to grasp the back of your right hand, gently pulling it toward your body to flex the wrist.
- Hold the position for 20-30 seconds while maintaining deep, controlled nasal breathing.
- Slowly release the tension and repeat the process on the left arm.
Form checklist
- Keep the elbow of the arm being stretched completely straight to maximize the pull.
- Apply steady, gentle pressure rather than using bouncing or jerky movements.
- Keep your shoulders depressed and away from your ears to avoid unnecessary tension.
- Ensure the stretch is felt along the top of the forearm and not as a sharp pain in the wrist joint.
Pro tips
- To target different fibers of the extensors, try making a light fist while performing the stretch.
- Slightly rotate your forearm inward (pronation) while pulling the wrist down to intensify the stretch on the lateral side.
Make it harder
- Perform the stretch with your forearm resting flat on the bench, allowing the hand to hang off the edge for greater leverage and a deeper range of motion.
- Clench your fist tightly and attempt to 'extend' your wrist against the resistance of your other hand for 5 seconds (isometric contraction) before relaxing into a deeper stretch.
Frequently asked
- What muscles does the sitting single arm wrist extensors stretch work?
- The sitting single arm wrist extensors stretch primarily targets the forearms, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the sitting single arm wrist extensors stretch?
- The sitting single arm wrist extensors stretch requires no equipment — just your body weight.
- Is the sitting single arm wrist extensors stretch good for beginners?
- Yes. The sitting single arm wrist extensors stretch is a beginner-friendly movement and a strong foundation to build on.