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Wrist Extensors

Muscles worked

  • Forearm Extensors

Form Cues

  • Position yourself on all fours with your hands placed backs-down on the floor

  • Point your fingers toward your knees to stretch the wrist extensors

  • Keep your arms straight and shift weight forward gradually

  • Focus on feeling the stretch across the top of your wrist and forearm

  • Progress from open hand to semi-closed to closed fist as mobility improves

  • Hold each position for the prescribed time, breathing deeply

  • Never force the stretch — these tissues are sensitive and need gradual loading

Progressions

  1. 01

    Cat False Wrist Support Open Hand

    • Get on all fours in a tabletop position

    • Place the backs of your hands on the floor with fingers pointing toward your knees and hands open flat

    • Keep your arms straight and slowly shift your weight forward over your hands

    • Focus on feeling the stretch across the top of the wrist and forearm extensors

    • Hold at a comfortable stretch intensity, breathing deeply

    • Keep the fingers spread and relaxed throughout

  2. 02

    Cat False Wrist Support Semi Closed Hand

    • Get on all fours in a tabletop position

    • Place the backs of your hands on the floor with fingers pointing toward your knees

    • Curl your fingers into a semi-closed fist position (loosely curled, not fully clenched)

    • Keep your arms straight and slowly shift your weight forward over your hands

    • The semi-closed hand position increases the stretch intensity on the wrist extensors compared to the open hand variation

    • Hold at a comfortable stretch intensity, breathing deeply

  3. 03

    Cat False Wrist Support Closed Hand

    • Get on all fours in a tabletop position

    • Make a full fist with each hand and place the backs of your fists on the floor with knuckles pointing toward your knees

    • Keep your arms straight and slowly shift your weight forward over your fists

    • The closed hand position creates the most intense stretch on the wrist extensors and forearm

    • Progress slowly into this variation as it is significantly more demanding than open or semi-closed hand

    • Hold at a comfortable stretch intensity, breathing deeply

  4. 04

    Wrist Extensor Full Range Bench

    Dumbbells or Kettlebells
    Dumbbells or Kettlebells
    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Kneel beside a bench and rest your forearm on the bench with your hand hanging off the edge, palm facing down

    • Hold a light dumbbell and let your wrist extend (drop) fully toward the floor

    • Curl the weight upward by flexing your wrist, raising the back of the hand toward the ceiling

    • Lower the weight slowly back to full extension for a complete range of motion

    • Keep the forearm firmly pressed against the bench throughout — only the wrist moves

    • Perform the prescribed reps with control, focusing on the full range of motion

Common mistakes

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