Also known as: palms-up wrist stretch, kneeling wrist mobility, forearm flexion, wrist mobility drill, palmar wrist stretch

What is Wrist Flexion?

Wrist Flexion is an easy bodyweight warm-up exercise that targets the forearm muscles and wrist flexors. Performed kneeling with palms facing up, it improves wrist mobility and forearm endurance while lowering injury risk, and is beginner-friendly. Difficulty: easy; no equipment needed.

How to Do Wrist Flexion

  1. Kneel and position: Kneel on the floor and place hands palms-up, fingers pointing toward each other; keep arms straight and shoulders stacked over wrists.
  2. Align fingers: Point fingers toward one another and spread them for balance; avoid curling fingers to maintain stable contact and wrist alignment.
  3. Press back of palms: Gently press the back of your palms into the floor until you feel a stretch in the forearms; don't force through sharp pain.
  4. Lift palms slowly: Bend your fingers to slowly lift the palms off the ground while keeping wrists long; pause at the top, controlled movement avoids tendon strain.
  5. Repeat and rest: Lower palms back gently, reset hand position, and repeat for desired reps; rest between sets and stop if numbness or sharp pain occurs.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of wrist flexion?

Wrist flexion strengthens wrist flexors and forearm muscles, improves wrist mobility, and increases blood flow. Regular practice reduces stiffness, improves grip endurance, and helps prepare wrists for weight-bearing or calisthenics movements.

What are common mistakes when doing wrist flexion?

Common mistakes include forcing range of motion, lifting with shoulders or elbows, gripping the floor tightly, and rushing reps. These increase tendon strain—move slowly, keep arms straight, and stop if sharp pain or numbness occurs.

How can I progress or modify wrist flexion?

Progress by increasing reps, holding the lifted position longer, or performing on a softer surface. Alternatives include wrist extension drills, fingertip push-ups, or light weighted wrist curls once pain-free mobility is established.