When we talk about arm exercises, most men think about biceps, a few about forearms, and none about wrists.
Why are wrist exercises important?
And what are the best workouts you can do for your wrists?
Let’s find out.
The wrists have tendons and are connected by muscles, which means that you need to train them to become stronger.
Your wrists are strained when you do different exercises, but those exercises are often not enough to make them stronger.
Weak wrists can lead to various problems and can also lead to injuries that can prevent you from training for several weeks. (1)
So, let’s see what exercises you should try to strengthen your wrists and hands.
Best Wrist Exercises You Should Try
1. Seated wrist dumbbell workout
All you need are two dumbbells.
They shouldn’t be too heavy so start with lighter weights first and then use heavier ones as you progress.
Rest your forearms on your elbows and turn your hands so that they are facing the ceiling.
Hold the dumbbells in your hands and then move them up and down with your wrists.
Don’t do this exercise too fast, try to work as slowly as possible to stretch your wrists and strengthen them. (2)
2. Finger curls
You can do finger curls with a barbell, cable, or dumbbells.
The upside of using dumbbells is that you can use them when you cannot turn your forearm and you have difficulties using the barbell.
Simply grab the dumbbells with hands shoulder-width apart, lean your forearms on a bench or your thighs so that your arms can bend toward the floor.
Grasp the dumbbells firmly and start extending your forearms lowering the dumbbells toward the floor.
Bring the dumbbells back to the starting position which will contract your muscles.
Try to avoid sudden movements since you can get injured easily.
3. Reverse curl
Another great exercise and alternative to the hammer curl is the reverse barbell curl.
Do the reverse barbell curl with a reverse grip on the barbell with hands about shoulder-width apart.
Choose a moderate weight and do it right.
A tip: I recommend doing the reverse barbell curl on the Scott bench.
You won’t be able to cheat by using the Scott bench 😉
And again, choose a moderate weight since this exercise can be pretty tough with big weights.
Squeezing a ball is an effective wrist strengthening exercise.
You can use a tennis ball.
Also, you can buy some good squezeei equipment.
Squeeze as hard as you can.
You should hold for about five seconds and repeat 10 times.
5. Palm stretches
These exercises help strengthen your fingers and wrists.
Start by bringing the thumb and forefinger of your left hand so that they are touching.
Squeeze them together as hard as you can without feeling pain.
Hold for five seconds.
Continue this exercise for your middle finger, ring finger, and little finger as well.
Repeat the exercise three times on each finger, on one hand, and then on the other.
6. Wrist rotation
This exercise will stretch and strengthen your wrists.
How to do this exercise?
You can sit or stand.
Grab a dumbbell for each hand and raise your forearms so that your elbows form a 90-degree angle.
Then rotate your wrists so that the palms are facing up.
Hold for 10 to 15 seconds.
Then return to starting position.
Repeat 5 to 10 times.
Do 2 to 3 sets a day.
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.