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Stretching & mobility

Wrist and forearm routine

Warm the wrists through every direction, then strengthen the forearm muscles that support them.

10 minBeginner7 movesA wall · A dumbbell · A bench or box · A band · Other / check instructionsForearms
Follow along: a timer, a cue and the next move, one step at a time.

Mobility

  1. Wrist & forearm flow60 s
    Beginner · 3D demoHarder: Forearm stand (Pincha Mayurasana)
  2. Quadruped Wrist Rocks10 rocks each hand position
    Beginner · 3D demo
  3. Wrist Flexor Stretch30 s each side
    Beginner · 3D demoHarder: Intermediate Hip Flexor and Quad Stretch

Strength

2 rounds · Rest 45 s

  1. Wrist curls12 reps
    Beginner · Forearms · 3D demoEasier: Wrist-extensor eccentricsHarder: Seated One-Arm Dumbbell Palms-Down Wrist Curl
  2. Reverse wrist curl12 reps
    Beginner · Forearms · 3D demoEasier: Wrist-extensor eccentricsHarder: Seated One-Arm Dumbbell Palms-Down Wrist Curl
  3. Band finger extension15 reps
    Beginner · Forearms · 3D demoEasier: Ball squeezeHarder: Band overhead triceps extension
  4. Ball squeeze10 × 5 s holds
    Beginner · Forearms · 3D demoHarder: Band finger extension

Tips

  • Use a light weight: the forearm muscles tire quickly.
  • Warm up the wrists like this before push-ups or handstands.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the wrist and forearm routine take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell, A bench or box, A band, Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.