Arms · Bodyweight
Kneeling Wrist Sinkers
How to do the kneeling wrist sinkers, 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 and place the backs of your hands or palms on the floor in front of you to load the wrists. Gently sink your weight forward to stretch and strengthen the wrist through its range, then ease back. Move slowly and only into a tolerable range.
- 1Feel a controlled stretch and load through the wrist and forearm
- 2Keep the pressure even across the whole hand
- 3Ease into the range and back out under control
Common mistakes
- Don't force the wrist into sharp pain
- Avoid bouncing or jerking your weight onto the hands
- Don't let all the load land on one part of the palm
Muscles worked
The kneeling wrist sinkers mainly works the forearms.
- ForearmsPrimary
Kovo programs the kneeling wrist sinkers 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.