Back Hand Wrist Rock
The Back Hand Wrist Rock mainly works the forearms. No equipment needed: it uses just your bodyweight.
Optional Equipment
Back Hand Wrist Rock Muscles Worked
Primary
Top Forearm (wrist extensors)
How to do the Back Hand Wrist Rock
Setup
Begin on your hands and knees on a comfortable surface like a yoga mat, with your wrists placed directly under your shoulders.
Proper Positioning
Turn your hands so that your fingers are pointing toward your knees, with the back of your hands resting on the floor (palms facing upward).
Ensure your arms remain straight and stable throughout the movement.
Movement
Gently rock your body weight backward, pushing your hips toward your heels.
As you shift back, you should feel a controlled stretch in the top of your forearms.
Maintain the contact of your hands on the ground.
Rock forward again to relieve tension, then repeat the motion rhythmically within a comfortable range of motion.
Back Hand Wrist Rock FAQs
What muscles does the Back Hand Wrist Rock work?
The Back Hand Wrist Rock mainly works the forearms. The main muscles are the wrist extensors.
What equipment do you need for the Back Hand Wrist Rock?
None. The Back Hand Wrist Rock is a bodyweight exercise, so you can do it anywhere.
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