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

Kneeling Reverse Palm Nudges

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

EasyOuter forearm

About this exercise

Kneeling Reverse Palm Nudges target the wrist extensors and outer forearm by placing the backs of the hands on the floor with fingers pointing toward the knees. Shifting body weight forward over this reversed hand position creates a stretching load on the forearm extensor muscles. It is an excellent counterpart to forward palm nudges and helps restore full wrist range of motion.

How to Perform

  • Start on all fours, then flip your hands so the backs rest on the floor with fingers pointing toward your knees
  • Keep your arms straight and your hips stacked over your knees
  • Slowly shift your body weight forward, allowing the wrists to flex under the load
  • When you feel a stretch along the tops of your forearms, hold briefly
  • Nudge your weight slightly further forward to deepen the stretch, then return and repeat

Muscle Activation

Primary
Outer forearm
Secondary
Inner forearm

Common Mistakes

Common mistakes content is coming soon.

About the Kneeling Reverse Palm Nudges

The Kneeling Reverse 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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