Kneeling Forward Palm Nudge
Gently stretch & mobilize shoulders, triceps & core. Controlled nudging improves flexibility & stability in this kneeling exercise.
The Kneeling Forward Palm Nudge mainly works the shoulders and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Kneeling Forward Palm Nudge Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis)
Kneeling Forward Palm Nudge Variations and Alternatives
How to do the Kneeling Forward Palm Nudge
Begin in a kneeling position with your toes tucked under and your back flat.
Place your palms flat on the ground in front of you, shoulder-width apart.
Inhale and engage your core to maintain stability.
On an exhale, gently nudge your palms forward a few inches while keeping your elbows straight, moving your body slightly forward without arching your back.
Hold the position for a moment, feeling a stretch in your shoulders and triceps.
Inhale and return to the starting position by nudging your palms back.
Repeat this nudging motion for a set number of repetitions or for a set duration of time.
Make sure to keep your movements controlled and your core engaged throughout the exercise.
This exercise is designed to increase shoulder mobility while also engaging the core for stability. The isometric hold during the forward position helps to improve muscle endurance in the shoulders and arms.
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Kneeling Forward Palm Nudge FAQs
What muscles does the Kneeling Forward Palm Nudge work?
The Kneeling Forward Palm Nudge mainly works the shoulders and triceps, with help from the core. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Kneeling Forward Palm Nudge?
None. The Kneeling Forward Palm Nudge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Forward Palm Nudge go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Forward Palm Nudge variations and alternatives?
Similar exercises include the Forward Forearm Push, Kneeling Elbow Mobilisation, Kneeling Finger Pulse and Kneeling Fist to Palm Switch.
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