Fingers Down Forearm Stretch

Muscles worked

Setup

1. Stand or sit upright with a neutral spine and relaxed shoulders.
2. Extend your right arm straight out in front of you at shoulder height.
3. Rotate your wrist so your palm faces away from you and your fingers point down toward the floor.

How to do it

1. Use your left hand to grasp the fingers of your right hand.
2. Gently pull your fingers back toward your body until you feel a deep stretch in your forearm and inner elbow.
3. Hold the position for 20-30 seconds while maintaining slow, deep breaths.
4. Slowly release the tension and repeat the process on the left arm.

Form checklist

• Keep your elbow fully locked and straight to maximize the stretch.
• Keep your shoulders depressed and away from your ears.
• Apply steady, gentle pressure rather than using jerky or bouncing movements.
• Ensure your arm remains parallel to the floor throughout the hold.

Pro tips

• To deepen the stretch in the biceps, focus on fully extending the elbow and slightly rotating the inner crease of your elbow upward.
• Pull from the base of the fingers/palm area rather than just the tips to better engage the wrist flexors.

Make it harder

• Perform the stretch against a wall by placing your palm flat with fingers pointing down and slowly leaning your body forward.
• Incorporate gentle side-to-side wrist tilts while holding the stretch to target different fibers of the forearm.

Frequently asked

What muscles does the fingers down forearm stretch work?

The fingers down forearm stretch primarily targets the forearms.

What equipment do you need for the fingers down forearm stretch?

The fingers down forearm stretch requires no equipment — just your body weight.

Is the fingers down forearm stretch good for beginners?

Yes. The fingers down forearm stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Wrist CurlBeginner · forearms
• Barbell Behind Back Finger CurlBeginner · forearms
• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms
• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms