# Wall Wrist Flexor Stretch

A standing one-arm forearm stretch against a wall, with the arm straight at shoulder height and the fingers pointing down. Pressing the palm into the wall stretches the wrist flexors on the inside of the forearm.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/forearms-stretch-on-wall-fingers-facing-down/video/male.mp4
- HTML: https://seto.fit/exercises/wall-wrist-flexor-stretch/

## Muscles worked

- Forearms: 9/10

## How to do the Wall Wrist Flexor Stretch

1. Stand facing a wall, one arm straight at shoulder height.
2. Fingers pointing down, palm flat on the wall.
3. Lean gently toward the wall until you feel the forearm stretch.
4. Hold and breathe steadily, then switch arms.

### Full technique — 7 steps

1. Stand facing a wall at about arm's length with your feet hip-width apart.
2. Raise one arm straight forward to shoulder height.
3. Turn your hand so your fingers point down and place your palm flat on the wall.
4. Keep your elbow straight throughout the stretch.
5. Lean gently toward the wall until you feel a stretch along the inside of your forearm.
6. Hold the position and breathe steadily for the prescribed time.
7. Release your hand from the wall, then switch arms and repeat.

## Common mistakes

- Lifting the palm off the wall
- Bending the elbow during hold
- Forcing painful end ranges
- Shrugging the shoulder toward the ear

## Form cues

- Keep palm flat
- Keep elbow straight
- Fingers point down
- Ease into the stretch

## How much to do

- **Strength**: 2–3 sets of 20–30 reps · rest 20 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 20–30 reps · rest 20 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 20 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 Wall Wrist Flexor Stretch work?

Primary: Forearms 9/10.

### When should I do the Wall Wrist Flexor Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Wall Wrist Flexor Stretch?

Strength: 2–3 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Muscle growth: 2–3 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 20 s, 6 reps in reserve.

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

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