Forearms
Wrist Extensor Stretch
The Wrist Extensor Stretch is a stretch with no equipment for your forearms. Share of the load in the Zulta muscle model: forearm extensors 70%, forearm flexors 20% and brachialis 5%.
How to do it
- Stand tall and raise one arm straight in front at shoulder height, palm facing down.
- Let the hand drop so the fingers point to the floor.
- Place the other hand over the back of the fingers.
- Draw the hand gently toward the body until the top of the forearm stretches, then hold for 30 to 45 seconds, breathing slowly.
- Release the hand and switch sides.
Tips
- Keep the elbow straight to reach the whole muscle.
- Curl the fingers into a loose fist for a stronger stretch.
Common mistakes
- Bending the elbow as you pull.
- Yanking the hand back quickly.
Muscles worked by the Wrist Extensor 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 flexed, elbow straight. Bending the wrist back with the elbow straight lengthens the flexors; bending it forward lengthens the extensors.
Wrist Extensor Stretch alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Wrist Extensor Stretch work?
Mainly the forearm extensors.
Is the Wrist Extensor Stretch good for beginners?
Yes. The Wrist Extensor 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 Wrist Extensor Stretch?
For example the Wrist CARs, Wrist Circle and Kneeling Wrist Stretch. They train mostly the same muscles.
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