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Table Top Forearm Stretch
A bodyweight stretch in tabletop position that targets forearm flexors and extensors to improve wrist flexibility and relieve tension from repetitive activities; commonly held for 20-30 seconds.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Accessory Muscles
Abs, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors, Extensors
Biceps
4/10Brachialis
Abs
2/10Shoulders
2/10Programming
Typical Rep Range
2-3 reps
Rest Between Sets
30-60 seconds
How to Perform
Start on hands and knees in tabletop position with hips over knees and shoulders over wrists, back neutral and core engaged.
- Rotate hands so fingertips point toward knees, palms flat on surface.
- Spread fingers wide and press through all parts of hands.
- Shift weight back toward heels, keeping elbows straight but soft.
- Hold stretch feeling tension in forearms.
- Breathe deeply for 20-30 seconds.
- Shift forward to release, then return hands to neutral.
Coaching Tips
Form Cues
- Spread fingers wide
- Press evenly through palms
- Keep core engaged
- Elbows soft not locked
- Shift slowly backward
Breathing
Inhale deeply to relax into the stretch, exhale to deepen gently.
Tempo
2-20-1
Range of Motion
Stretch forearms until gentle tension in palm side, elbows straight, without pain or hyperextension.
Safety
Safety Notes
- Avoid if acute wrist pain or injury
- Ease out if tingling or numbness occurs
- Use cushion under hands if sensitive
- Distribute weight evenly to prevent strain
Spotting
Not required; self-paced stretch with no external load.
Common Mistakes
- Bouncing into stretch
- Locking elbows
- Uneven weight on hands
- Forcing past discomfort
When to Avoid
- Acute wrist or forearm injury
- Carpal tunnel syndrome
- Recent surgery in arms or wrists
Flexibility Needed
- Basic wrist flexibility
- Ability to hold tabletop position
Build Up First
- Familiarity with tabletop pose
Also known as
Tabletop Wrist Stretch, Forearm Flexor Stretch, Wrist Flexor Table Stretch
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