Quick Answer
Wrist Forward and Back Bends is a beginner mobility exercise that targets your forearms. It uses only your bodyweight. Extend one arm in front of you at shoulder height with palm facing down.
Video Tutorial
How to Perform the Wrist Forward and Back Bends
- 1
Extend one arm in front of you at shoulder height with palm facing down.
- 2
Use your other hand to gently pull the fingers down toward the floor.
- 3
Hold the stretch for 5-10 seconds, feeling a stretch in the top of the forearm.
- 4
Release and flip the hand so the palm faces up.
- 5
Use your other hand to gently pull the fingers down toward the floor.
- 6
Hold for 5-10 seconds, feeling a stretch in the underside of the forearm.
- 7
Repeat on the other arm. Do 5-10 cycles per arm.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Wrist Forward and Back Bends isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Wrist Forward and Back Bends work?
The Wrist Forward and Back Bends primarily targets your forearms.
What equipment do I need for the Wrist Forward and Back Bends?
The Wrist Forward and Back Bends needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Wrist Forward and Back Bends suitable for beginners?
Yes. The Wrist Forward and Back Bends is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Wrist Forward and Back Bends should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Wrist Forward and Back Bends every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train forearms more frequently, alternate harder and easier variations and keep overall weekly volume moderate.