Arms · Bodyweight
Kneeling Forearm Stretch
How to do the kneeling forearm stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Arms
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Kneel on the floor and place your palms flat with your fingers pointing back toward your knees. Keeping the hands planted, slowly shift your hips backward until you feel a stretch through your wrists and forearms. Hold with steady breathing.
- 1Feel the stretch across the front of your wrists and through the forearm muscles as you lean back
- 2Keep your elbows straight but soft and let the pressure build gradually
- 3Breathe and make small shifts in your hips to find a clean, tolerable stretch
Common mistakes
- Do not force your hands flat if your wrists are not ready for that range
- Avoid dumping all your weight suddenly into the stretch
- Do not push through sharp wrist pain, tingling, or numbness
Muscles worked
The kneeling forearm stretch mainly works the forearms.
- ForearmsPrimary
Kovo programs the kneeling forearm stretch 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 April 2026.