Exercise guide
Kneeling Reverse Palm Nudges
- Intermediate
- Isolation
- Timed hold
- Shoulders
- Upper arms
- Waist
This isolation exercise targets the wrist extensors and improves wrist mobility by using body weight to apply gentle pressure to the back of the hands. It is highly effective for balancing forearm development and preventing wrist strain from repetitive tasks.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Kneel on a soft surface or exercise mat with your knees positioned under your hips.
- Place the backs of your hands on the floor in front of you, with your fingers pointing back toward your knees.
- Straighten your arms completely and position your shoulders directly over your wrists.
How to do it
- Inhale and slowly shift your weight backward, moving your hips toward your heels to stretch the top of your forearms.
- Exhale and gently press the backs of your hands into the floor to 'nudge' your body back to the starting position.
- Maintain a controlled 3-second tempo for the backward stretch and a 2-second tempo for the return.
Form checklist
- Keep your elbows locked out to ensure the movement comes from the wrists.
- Maintain full contact between the backs of your hands and the floor throughout the set.
- Move only within a comfortable range of motion; avoid sharp pain.
- Keep your fingers spread wide and relaxed on the floor.
Pro tips
- Focus on the mind-muscle connection by trying to 'pull' your fingernails toward your forearms as you rock back.
- Perform this movement slowly to allow the connective tissues in the wrist to adapt to the pressure.
Make it harder
- Increase the intensity by placing your hands further forward, which requires a greater range of motion to rock back.
- Shift more of your body weight forward over your wrists before starting the backward rock.
Frequently asked
- What muscles does the kneeling reverse palm nudges work?
- The kneeling reverse palm nudges primarily targets the forearms, and also works the abs, lats, obliques, and triceps as secondary muscles.
- What equipment do you need for the kneeling reverse palm nudges?
- The kneeling reverse palm nudges requires no equipment — just your body weight.
- Is the kneeling reverse palm nudges good for beginners?
- The kneeling reverse palm nudges is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.