Arms · Bodyweight
Kneeling Fist to Palm Switch
How to do the kneeling fist to palm switch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Kneel tall and extend one arm in front of you. Open and close your hand from a tight fist to a flat open palm, switching back and forth at a steady pace to work grip and forearm endurance. Keep the wrist neutral and the rest of the arm relaxed.
- 1Feel the forearm muscles fire as you clench and open the hand
- 2Keep the wrist steady and neutral through each switch
- 3Stay tall and relaxed through the shoulder and elbow
Common mistakes
- Don't bend or flick the wrist to make the switch
- Avoid tensing your shoulder or neck
- Don't rush so fast you lose a full fist or full open
Muscles worked
The kneeling fist to palm switch mainly works the forearms.
- ForearmsPrimary
Kovo programs the kneeling fist to palm switch 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.