Kneeling Forward Palm Nudges - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Kneeling Forward Palm Nudges

Step by step instructions, muscle activation and variants for the Kneeling Forward Palm Nudges.

EasyInner forearm

About this exercise

Kneeling Forward Palm Nudges are a wrist and forearm mobility drill performed on all fours. By shifting your body weight forward over flat palms, you create a gentle, pulsing stretch for the wrist flexors and the inner forearm. This movement is ideal as a warm-up or cool-down for activities that demand heavy wrist loading.

How to Perform

  • Start on all fours with your hands flat on the floor, fingers pointing forward and wrists directly under your shoulders
  • Spread your fingers wide and press your palms firmly into the floor
  • Slowly shift your body weight forward over your hands, bending your wrists into extension
  • Hold the end range for a moment, then nudge your weight slightly further forward to deepen the stretch
  • Return to the starting position and repeat for the desired number of reps

Muscle Activation

Primary
Inner forearm
Secondary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the Kneeling Forward Palm Nudges

The Kneeling Forward Palm Nudges is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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