Forearms
Prayer Stretch
The Prayer Stretch is a stretch with no equipment for your forearms. Share of the load in the Zulta muscle model: forearm flexors 76%, forearm extensors 14% and brachialis 5%.
How to do it
- Stand tall and press the palms together in front of the chest, fingers pointing up.
- Raise the elbows out to the sides until the forearms form a line.
- Lower the joined hands slowly toward the waist, keeping the palms pressed together.
- Stop when you feel a stretch along the inside of the forearms and hold for 30 to 45 seconds, breathing slowly.
- Raise the hands back to chest height and release.
Tips
- Keep the heels of the hands touching as they lower.
- Keep the shoulders relaxed and down.
Common mistakes
- Letting the palms separate at the bottom.
- Shrugging the shoulders as the hands drop.
Muscles worked by the Prayer Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Wrist extended. Bending the wrist back with the elbow straight lengthens the flexors; bending it forward lengthens the extensors.
Prayer Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Prayer Stretch work?
Mainly the forearm flexors.
Is the Prayer Stretch good for beginners?
Yes. The Prayer Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Prayer Stretch?
For example the Wrist Flexor Stretch and Kneeling Wrist Stretch. They train mostly the same muscles.
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