Arms · Bodyweight
Kneeling Finger Pulse
How to do the kneeling finger pulse, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Kneel and place your fingertips on the floor in front of you with the palms lifted, weight resting on the fingers. Pulse gently by pressing into your fingertips and lightly springing off, working the fingers and hands. Keep the pulses small and controlled to build finger and grip strength.
- 1Feel your fingers and hands working to support the load
- 2Keep your fingertips spread and pressing evenly
- 3Use small, springy pulses rather than big drops
Common mistakes
- Avoid collapsing your full weight onto the fingertips
- Do not let the fingers buckle or splay out
- Avoid pulsing into sharp finger or wrist pain
Muscles worked
The kneeling finger pulse mainly works the forearms.
- ForearmsPrimary
- QuadsMinor
Kovo programs the kneeling finger pulse for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.