Adduction Hand With Elbow Extended Stretch
Stand upright and extend one arm straight out in front of you with your elbow fully extended. Using your opposite hand, gently pull the extended arm across your body while keeping it straight, feeling a stretch in your forearm and shoulder. Keep your shoulders relaxed and avoid twisting your torso during the stretch.
- Target muscles
- Forearms
- Also works
- Shoulders
- Equipment
- Bodyweight
- Training style
- Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 65 of 100
Adduction Hand With Elbow Extended Stretch: how to do it
- Stand upright with your feet shoulder-width apart and maintain a neutral posture.
- Extend one arm straight out in front of your body, keeping the elbow fully extended.
- Use your opposite hand to gently pull the extended arm across your body towards the opposite side, keeping the arm straight.
- Hold the stretch for 15-30 seconds, ensuring you feel a stretch in the forearm and shoulder area.
- Slowly release the stretch and return to the starting position.
- Repeat the stretch on the other arm for an equal duration.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
One common mistake is twisting the torso instead of keeping it still, which reduces the stretch's effectiveness. Another is applying too much force, which can cause discomfort or injury—keep movements slow and controlled.
Alternatives
More Forearms exercises
Questions about Adduction Hand With Elbow Extended Stretch
What muscles does the Adduction Hand With Elbow Extended Stretch target?
This stretch primarily targets the forearm muscles, helping to improve flexibility and relieve tension. It also engages the shoulders as secondary muscles, contributing to better upper body mobility.
Do I need any equipment for the Adduction Hand With Elbow Extended Stretch?
No equipment is needed for this exercise—it's a body-only stretch that can be done anywhere. You simply use your opposite hand to gently pull on the extended arm across your body.
Is the Adduction Hand With Elbow Extended Stretch suitable for beginners?
Yes, this is a beginner-friendly mobility exercise that requires no advanced techniques. Just ensure you maintain gentle pressure and avoid overextending to prevent strain.
What are common mistakes to avoid when performing this stretch?
One common mistake is twisting the torso instead of keeping it still, which reduces the stretch's effectiveness. Another is applying too much force, which can cause discomfort or injury—keep movements slow and controlled.
How long should I hold the Adduction Hand With Elbow Extended Stretch?
Hold the stretch for 15–30 seconds per arm, depending on your flexibility and comfort level. You can repeat for 2–3 sets to maintain mobility and prevent stiffness.
Are there any safety considerations for this stretch?
Always perform the stretch gently and avoid sharp or sudden movements. If you experience pain beyond mild stretching discomfort, stop immediately and reassess your technique.
Can I modify this stretch for better shoulder mobility?
Yes, you can slightly adjust arm height or change the angle to emphasize shoulder engagement. Keeping your elbow fully extended while varying arm position can help target different areas of the upper body.