About this exercise
A simple seated stretch that targets both the forearm flexors and extensors. Regular practice helps relieve tightness from repetitive gripping or typing activities and improves overall wrist mobility.
Seated Forearms Stretch
Step by step instructions, muscle activation and variants for the Seated Forearms Stretch.
EasyInner forearmOuter forearm
How to Perform
- Sit upright on a bench or chair with feet flat on the floor
- Extend one arm straight in front of you with the palm facing up
- Use your opposite hand to gently pull the fingers of the extended arm downward toward the floor, stretching the forearm flexors
- Hold for 20–30 seconds, then flip your wrist so the palm faces down
- Pull your fingers upward to stretch the forearm extensors and hold for another 20–30 seconds
- Release and repeat on the other arm
Muscle Activation
Primary
Inner forearmOuter forearm
About the Seated Forearms Stretch
The Seated Forearms Stretch 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.
