BeginnerWarm-upWarm-up
Forearm Stretches
Static stretches for the forearm flexors and extensors help maintain range of motion in muscles that get repeatedly shortened by heavy curling and gripping work — best used after training or on rest days, not as a substitute for a dynamic warm-up.
Muscles Worked
Forearm flexors and extensors
Equipment
No equipment
How to Do It
- 1Extend arm with palm up, pull fingers back
- 2Hold stretch for 20-30 seconds
- 3Repeat with palm down for extensors
Sets & Reps
2 sets each · 20-30 seconds hold
Coaching Tips
- •Stretch both flexors and extensors
- •Essential for recovery between sessions
Common Mistakes
- ✕Static stretching cold, immediately before heavy lifting, instead of after training or as a separate mobility session
- ✕Bouncing in and out of the stretch instead of holding it steady for the full 20-30 seconds
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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