Forearm Stand
Explanatory Video(2)
Description
The forearm stand, also known as Pincha Mayurasana, is an inversion that focuses on shoulder strength, stability, and core control. To perform it, place your forearms on the ground, shoulder-width apart and parallel. Distribute your weight evenly across your palms and forearms. Walk your feet toward your elbows, lifting your hips high into a 'Dolphin' position. Engage your core and kick or press up into a vertical position. Ensure your shoulders are stacked directly over your elbows and actively push into the ground to avoid sinking into the joint. Keep your legs squeezed together and your core tight to maintain a straight line and prevent excessive arching in the lower back.
Difficulty & Category
Intermediate
Isometric
Affected Muscles
Deltoid (Anterior)
Trapezius (Upper)
Rectus Abdominis
Latissimus Dorsi
Rhomboid Major
Triceps Brachii
Body Areas
Shoulders
Back
Core
Arms
Similar Exercises
An advanced bodyweight exercise that involves balancing on the hands, targeting the shoulders and core.
Isometric
Intermediate
Skill
The Back to Wall Handstand is an excellent exercise for building upper body strength and improving balance. To perform this exercise, start by standing with your back against a wall. Kick your legs up while keeping your core engaged and your body straight. Ensure that your hands are shoulder-width apart and firmly planted on the ground. As you ascend, focus on pushing through your shoulders and keeping your head neutral. Hold the position for as long as you can, maintaining control and stability. This exercise primarily targets the shoulders, triceps, and core, making it a great addition to any strength training routine.
Isometric
Intermediate
Start by placing your hands shoulder-width apart and the top of your head on the floor, forming an equilateral triangle (tripod position). Keep your forearms vertical and elbows tucked in. Engage your core as you walk your feet toward your head and lift your hips over your shoulders. Slowly extend your legs upward, maintaining a straight line from head to toe. Distribute weight evenly between your hands and the top of your head to protect the neck.
Isometric
Beginner
Skill
Last updated: 2/26/2026