Alternating Palm to Shift Fist Wrist
The Alternating Palm to Shift Fist Wrist mainly works the forearms. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Palm to Shift Fist Wrist Muscles Worked
Primary
Top Forearm (wrist extensors); Inner Forearm (wrist flexors)
How to do the Alternating Palm to Shift Fist Wrist
Setup
Begin in a quadruped position (all fours) on a mat.
Ensure your hands are placed directly underneath your shoulders and your knees are under your hips.
Keep your palms flat against the mat initially.
Movement
From the quadruped position, begin to gently shift your weight forward and backward.
As you rock forward, focus on feeling a gentle stretch in the wrist extensors. As you rock back, feel the stretch travel through the wrist flexors.
Maintain a neutral spine throughout the entire movement.
Keep your core engaged to stabilize your torso.
In this specific variation, you will alternate your hand position from a flat palm to a fist, focusing on mobility and joint health.
Alternating Palm to Shift Fist Wrist FAQs
What muscles does the Alternating Palm to Shift Fist Wrist work?
The Alternating Palm to Shift Fist Wrist mainly works the forearms. The main muscles are the wrist extensors and wrist flexors.
What equipment do you need for the Alternating Palm to Shift Fist Wrist?
None. The Alternating Palm to Shift Fist Wrist is a bodyweight exercise, so you can do it anywhere.
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