How to do the Standing Wrist Extensor Stretch
- Stand tall and raise one arm straight across your chest.
- Take the fingers of that hand with your other hand.
- Pull the hand toward you until the back of your forearm stretches.
- Hold and breathe steadily, then switch arms.
Full technique — 7 steps
- Stand tall with feet about hip width apart.
- Raise one arm straight across the front of your chest at shoulder height, thumb up.
- Keep that elbow straight throughout the stretch.
- With your other hand, take hold of the fingers of the stretched hand.
- Slowly pull the hand toward your body until you feel a stretch along the back of your forearm.
- Hold the position and breathe steadily for the prescribed time.
- Release slowly, then switch arms and repeat.
Common mistakes
- Bending the elbow during hold
- Shrugging shoulders toward ears
- Forcing painful end ranges
- Bouncing instead of holding the stretch
Form cues
- Keep elbow straight
- Pull the fingers gently
- Keep shoulders down
- Ease into the stretch
Quick answers
What muscles does the Standing Wrist Extensor Stretch work?
Primary: Forearms 8/10.
When should I do the Standing Wrist Extensor Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.
How many sets and reps of the Standing Wrist Extensor Stretch?
Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.
