What is Wrist Flexion?

What is Wrist Flexion? Wrist Flexion is an easy calisthenics warm-up where you kneel and press the backs of your hands into the floor, then lift your palms to engage forearm flexors. It primarily targets the forearm muscles, improves wrist mobility, and helps reduce strain before heavier training.

How to Do Wrist Flexion

  1. Kneel and position: Kneel on the ground, place hands palms up with fingers pointing toward each other, arms straight and shoulders stacked over wrists.
  2. Press back palms: Gently press the back of your palms firmly into the floor until you feel a mild stretch through the forearms and wrists.
  3. Lift palms slowly: Bend the fingers to lift your palms off the floor slowly, keeping arms straight and avoiding sudden jerks or sharp pain.
  4. Control range: Only lift as high as comfortable; if you feel sharp pain, reduce range or stop. Maintain steady breathing throughout the movement.
  5. Repeat and rest: Perform 8–15 controlled repetitions, rest between sets as needed, and stop if you experience numbness or intense discomfort.

Muscle Groups

Forearm

Description

Kneel on the ground, place your hands on the floor, palms facing up and fingers pointing towards each other. Arms straight

Gently press the back of your palms into the floor, pause, and then bend your fingers so your palms lift. Repeat for repetitions.

Movement Group

Warm-Up

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of wrist flexion?

Wrist Flexion improves wrist mobility, activates forearm flexors, and helps reduce stiffness before activity. Regular practice can assist injury prevention, enhance grip readiness, and relieve mild forearm tightness.

What are common mistakes when doing wrist flexion?

Common mistakes include forcing range of motion, locking or bending the elbows, rounding the shoulders, holding breath, and using fast jerky movements. These increase injury risk — move slowly and stop if pain occurs.

How can I progress or modify wrist flexion?

To progress, increase repetitions, add slow eccentric holds or perform weighted wrist curls later. To modify, reduce range, perform on fists or forearms, or use a rolled towel under the palms for less strain.