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Wrist Flexors

Muscles worked

  • Forearm Flexors

Form Cues

  • Position yourself on all fours for the stretching variations

  • Place palms flat with fingers forward, or rotate hands with fingers toward knees for a deeper stretch

  • Keep arms straight and shift weight gradually to load the wrist flexors

  • For bench variations, rest the forearm on the bench and let the hand hang off the edge

  • Use light weights and focus on full range of motion through the wrist

  • Progress from bodyweight stretches to loaded exercises as flexibility improves

  • Never force the stretch — wrist structures are sensitive and need gradual progression

Progressions

  1. 01

    Cat Wrist Extension Stretch Finger Forward

    • Get on all fours in a tabletop position with your knees under your hips

    • Place your palms flat on the floor with fingers pointing forward (standard position)

    • Slowly shift your weight forward over your hands while keeping palms flat

    • Focus on feeling the stretch on the underside of the wrist and forearm flexors

    • Keep your arms straight and avoid letting your palms lift off the floor

    • Hold at a comfortable stretch intensity for the prescribed time

  2. 02

    Cat Wrist Extension Stretch Supinated

    • Get on all fours in a tabletop position

    • Rotate your hands so that your fingers point toward your knees with palms facing up (supinated)

    • Place the backs of your hands on the floor

    • Slowly shift your weight backward toward your heels to increase the stretch on the wrist flexors

    • This supinated position provides a deeper stretch than the fingers-forward variation

    • Keep arms straight and hold at a comfortable intensity

  3. 03

    Wrist Flexors 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 up

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

    • Curl the weight upward by flexing your wrist, bringing your palm 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 — only the wrist moves

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

  4. 04

    Wrist Flexors Full Range Barbell Bench

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.
    Barbells
    Barbells

    • Kneel beside a bench and rest both forearms on the bench with your hands hanging off the edge, palms facing up

    • Hold a barbell with both hands using an underhand grip

    • Let your wrists extend (drop) fully toward the floor under the weight of the barbell

    • Curl the barbell upward by flexing both wrists simultaneously

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

    • Keep both forearms firmly on the bench — only the wrists move

    • The barbell allows for heavier loading compared to dumbbells

Common mistakes

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