Forearm Stand

Shoulders, Core, TricepsBodyweight

The forearm stand is an inverted balance hold that builds shoulder girdle, triceps, and core strength. It demands solid shoulder mobility and precise body control.

How to do it

1Kneel on the floor and place your forearms parallel to each other, shoulder-width apart.

2Lift your hips high and walk your feet toward your elbows, stacking your shoulders over your elbows.

3Press hard into the floor through your shoulders and float your legs up into vertical.

4Extend into a straight line from elbows to toes, locking in your core and glutes.

5Hold your balance using micro-adjustments in your forearms while pushing the ground away.

Common mistakes

Arching your lower back, which ruins balance control and strains your lumbar spine.

Letting your elbows flare out wide, shrinking your base of support.

Sinking into your shoulder joints instead of actively pushing the floor away.

Breathing

Breathe smoothly and deeply through your nose throughout the hold.

Make it harder or easier

To scale down, practice against a wall using it for foot support.

To scale up, work on slow, controlled straight-leg lowers and lifts from the vertical hold.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.