Arms · Bodyweight
Kneeling Reverse Palm Nudges
How to do the kneeling reverse 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
- Flexion
- Mechanic
- Isolation
How to do it
Kneel and place your palms on the floor in front of you with fingers pointing back toward your knees. Keeping the palms planted, gently rock your weight back to load the wrists and forearms in the reversed position, then ease forward. Use small, controlled nudges to build tolerance through the inner forearm.
- 1Feel the stretch and load through the inner forearm and wrist
- 2Keep your palms flat with fingers pointing toward your knees
- 3Ease back in small ranges only as far as is comfortable
Common mistakes
- Avoid dumping your full weight onto the wrists
- Do not let the heels of your palms peel off the floor
- Avoid pushing into sharp pain; stay in a tolerable range
Muscles worked
The kneeling reverse palm nudges mainly works the forearms.
- ForearmsPrimary
- TricepsMinor
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
Kovo programs the kneeling reverse 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.