Reverse Prayer
Reverse Prayer is a bodyweight stretching exercise targeting the forearms and wrists. Pressing the palms together behind the back in a reverse prayer position deeply stretches the wrist extensors and opens the chest and shoulders.
How to do it
- Stand or sit tall and bring your hands behind your back, pressing the backs of your hands together.
- Rotate your fingers upward and attempt to press your palms together behind your back.
- Hold the stretch when you feel tension in your forearms, wrists, and chest.
- Hold for 20-30 seconds.
- Release and repeat as desired.
Form cues
- Sit or stand tall with an upright spine.
- Press the backs of your hands together behind your back.
- Rotate your fingers upward toward your neck.
- Breathe deeply and gently ease into the stretch.
Breathing: Inhale deeply as you set up, and exhale slowly to help your shoulders and wrists relax into the stretch.
Common mistakes
- Arching the lower back excessively because it can place unnecessary strain on your spine instead of opening the chest.
- Forcing the palms together before your wrists are ready which can cause sharp joint pain.
- Holding your breath which creates unnecessary tension and prevents your muscles from relaxing.
Muscles worked
Primary: forearms. Secondary: shoulders, chest.
Suggested sets & reps
Get fitter
2-3 holds of 20-30 seconds, rest 30 seconds
Lose weight
2-3 holds of 20-30 seconds, rest 30 seconds
Build muscle
2-3 holds of 20-30 seconds, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your wrists or shoulders, ease off and choose a gentler stretching option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my palms cannot touch behind my back?
That is completely normal for beginners. Simply press the backs of your hands together or go as far as your mobility allows without sharp pain.
How often should I do this stretch?
You can perform this stretch daily, especially after long periods of typing or desk work.
Where should I feel the stretch?
You should feel a gentle pulling sensation along your forearms, wrists, and across the front of your chest and shoulders.