# Standing Wrist Flexor and Extensor Stretch

A standing forearm stretch that moves the wrists between two positions: palms pressed together with the fingers up, then the backs of the hands pressed together with the fingers down. Stretches both sides of the forearms, useful before or after gripping and pressing work.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/hands-clapped-forearms-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/standing-wrist-flexor-and-extensor-stretch/

## Muscles worked

- Forearms: 8/10

## How to do the Standing Wrist Flexor and Extensor Stretch

1. Stand tall, forearms level at lower-chest height.
2. Press your palms together, fingers pointing up, and hold.
3. Turn your hands so the backs press together, fingers pointing down.
4. Hold and breathe steadily, then switch back.

### Full technique — 7 steps

1. Stand tall with feet about hip width apart and raise your forearms to lower-chest height.
2. Press your palms together in front of your chest with your fingers pointing up.
3. Keep your elbows out to the sides and your forearms level.
4. Hold until you feel a stretch along the inside of your forearms.
5. Turn your hands so the backs press together with your fingers pointing down.
6. Hold until you feel a stretch along the outside of your forearms.
7. Alternate between the two positions and breathe steadily for the prescribed time.

## Common mistakes

- Forcing painful end ranges
- Bouncing instead of holding the stretch
- Letting the elbows drop
- Shrugging shoulders toward ears
- Letting the hands drift apart

## Form cues

- Keep forearms level
- Move only the wrists
- Ease into the stretch
- Keep shoulders down

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 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

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Standing Wrist Flexor and Extensor Stretch work?

Primary: Forearms 8/10.

### When should I do the Standing Wrist Flexor and 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 Flexor and Extensor Stretch?

Strength: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 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.

How we rate exercises: https://seto.fit/guides/methodology/

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