Arms · Bodyweight
Kneeling Forward Palm Nudges
How to do the kneeling forward palm nudges, 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
- Extension
- Mechanic
- Isolation
How to do it
Kneel on the floor and place your palms down in front of you, fingers pointing forward. Keeping your palms planted, gently rock your weight forward over your hands to load the wrists into extension, then ease back. Make small, controlled nudges to build wrist and forearm tolerance.
- 1Feel a controlled stretch and load across the front of the wrist
- 2Keep your palms flat and fingers spread for even pressure
- 3Move in small ranges, easing forward only as far as is comfortable
Common mistakes
- Avoid lurching your bodyweight onto the wrists
- Do not let the heels of your palms lift off the floor
- Avoid pushing into sharp wrist pain; stay in a tolerable range
Muscles worked
The kneeling forward palm nudges mainly works the forearms.
- ForearmsPrimary
- TricepsMinor
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
Kovo programs the kneeling forward palm nudges 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.