Kneeling Reverse Palm Nudges
How to do it
Starting position
- Get on all fours on the mat.
- Place the backs of your hands on the floor with your fingers pointing toward your knees.
- Keep your elbows straight and stack your shoulders over your hands.
Movement
- Gradually shift your weight to stretch the outside of your wrists.
- When you feel a stretch, hold that position.
- Slowly shift your weight back and release your hands.
Breathing
Do not hold your breath, and stretch slightly further as you exhale.
Trainer tips
- Shift your weight slightly backward to stretch the outside of your forearms
- Keep your elbows straight
Cautions
- When stretching the back of your hands, applying just a little weight is enough.
- If you feel a shooting pain in your wrists, stop immediately.
- Pressing hard on the back of the hand
- Shoulders rising toward the ears
Exercise info
| Primary muscles |  Forearms |
|---|---|
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–40 sec |
4 similar exercises
Representative exercise: Kneeling Reverse Palm Nudges
Related exercises
Outward Wrist Stretch with Clasped FingersHarderKneeling Wrist Flexor StretchHarderKneeling Forward Palm NudgesSimilar exerciseWrist CirclesSimilar exerciseSeated Forearm StretchSimilar exerciseRoll Ball Forearm ExtensorsSame muscle · different equipmentFoam Roll Forearms Standing Against WallSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.