Forearm Mobility

by GRP rower Sophie Calabrese

Returning with the final part of my mobility series, featuring your forearms! Whether you’re typing, lifting, rowing, climbing, or carrying groceries, your wrists and forearms are quietly doing a ton of work. Over time, that can create tightness, discomfort, or reduced range of motion that affects everything from your grip strength to your shoulder mechanics.

Just like the shoulders and hips, your wrists need regular mobility training to stay healthy and pain-free. Below are 5 simple and effective mobility exercises you can add to your daily routine to reduce stiffness and support stronger, resilient forearms.

1. Wrist CARs (Controlled Articular Rotations)

Target: Full joint capsule mobility, active control
Why: Teaches the wrist to move smoothly through all planes - extension, flexion, deviation - without compensation.
How:

1. Hold your forearm still (rest it on a table or hold it with your opposite hand).

2. Make a slow, intentional fist.

3. Draw the largest possible circle with your knuckles, moving only the wrist.

4. Perform 5 slow reps clockwise and counterclockwise per side.

2. Finger Wave Extensions

Target: Finger flexors/extensors, superficial and deep forearm muscles
Why: Great for people who type, lift barbells, or row - it restores glide through the finger-forearm muscle chains.
How:

1. Start with your hand open.

2. Slowly curl from the fingertips ➝ middle knuckles ➝ base knuckles into a fist.

3. Reverse slowly, extending one joint at a time.

4. Perform 10–12 slow waves per hand.

Pro tip: Precision > speed.

3. Wrist Circles

Target: Joint capsule mobility in multiple planes
Why: Builds control and maintains healthy cartilage by moving the joint through its full range.
How to do it:

1. Hold your arm out in front of you or keep your elbow resting against your side.

2. Slowly rotate your wrist in large, controlled circles.

3. Complete 10–15 circles clockwise and counterclockwise per side.

This one is very similar to the wrist CARs, but the main difference is that wrist circles are meant to target and wake up the muscles rather than isolating and improving movement around the joint.

4. Forearm Pronation/Supination Rotations

Target: Rotational movement of the forearm (radius/ulna), important for grip and pressing
Why: Restores motion lost from repetitive tasks like typing, using a mouse, or barbell work.
How:

1. Bend your elbow to 90 degrees with your forearm parallel to the floor.

2. Rotate your palm up (supination) and then down (pronation).

3. Keep your elbow pinned to your side - only the forearm should move.

4. Perform 15–20 reps each direction.

Pro tip: Add a light dumbbell (held vertically like a hammer) to increase challenge once the movement feels easy.

5. Quadruped Wrist Leans

Target: Wrist extension, stability, and connective tissue tolerance
Why: Vital for athletes who load their hands - lifters, rowers, gymnasts, yogis, climbers.
How:

1. Start on all fours with your hands under your shoulders.

2. Turn your fingertips forward and fully spread your hands.

3. Slowly shift your weight forward until you feel a stretch in the wrist.

4. Rock forward and back for 10–15 controlled reps.

Healthy wrists aren’t just injury-free - they make your upper body stronger and more efficient. It’s important for each and every link in your kinetic chain to be healthy and strong. Deficiencies lead to compensation which leads to eventual injury. Whether you're a working professional or a busy athlete, make sure to include forearm/wrist mobility in your routine!