Reverse Quadruped Wrist Rock
The Reverse Quadruped Wrist Rock mainly works the forearms. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Quadruped Wrist Rock Muscles Worked
Primary
Top Forearm (wrist extensors)
Secondary
Forearm Flexor (brachioradialis)
How to do the Reverse Quadruped Wrist Rock
Setup
Start in a quadruped position on your hands and knees on a comfortable surface like a yoga mat.
Ensure your hands are directly under your shoulders and your knees are directly under your hips.
Rotate your wrists so that your palms face upward and your fingers point toward your knees.
Movement
Keep your palms flat on the floor or as close as possible without excessive pain.
Gently shift your body weight backward, rocking back toward your heels.
As you rock back, you will feel a stretch along the top of your forearms and through your wrists.
Pause briefly at the point of a comfortable stretch, breathing deeply.
Rock forward again to return to the starting position.
Repeat in a controlled, rhythmic motion for the desired number of repetitions.
Reverse Quadruped Wrist Rock FAQs
What muscles does the Reverse Quadruped Wrist Rock work?
The Reverse Quadruped Wrist Rock mainly works the forearms. The main muscles are the wrist extensors.
What equipment do you need for the Reverse Quadruped Wrist Rock?
None. The Reverse Quadruped Wrist Rock is a bodyweight exercise, so you can do it anywhere.
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