Six Wrist Strengthening Exercises

Our hands form a very important part of our body as without them we cannot perform most of our daily actions and chores.

The wrists help to form a co-ordination between our palms and fingers and the rest of the hand so that we can use them all to pick up things, move around objects and many other activities.

If your wrist is not strong enough, it may prevent you from performing the best of exercises which can be good for your body. You can practice these 6 superb wrist strengthening exercises to make your wrist an asset for you.

Wrist Strengthening Exercises

Wrist Curls

This is one of the best exercises for strengthening your wrists. For this exercise, you will need a dumbbell. Hold the dumbbell in a manner that your palm faces the upward direction and your arms are perpendicular to the body.

With the help of your wrist only, slowly and repeatedly raise the dumbbell at least 8 to 10 times. When done, perform the exercise with the other hand. Do 3 such sets.

Reverse Wrist Curls

This exercise is also performed with the help of a dumbbell. Hold a dumbbell in a manner that your palm faces in the downward direction and the arms are absolutely perpendicular to the body. You need to start the exercise by lowering the dumbbell below the arm.

By using your wrists only, pull up the dumbbell to the level of your arm. Repeat 8 to 10 times and perform with the other arm. Do 3 such sets.

Wrist Rolls

A rope is needed to perform this exercise. Tie a heavy weight to one side of the rope while the other side is tied to the middle portion of a stiff rod.

Hold out the rod in front of you and keep your palms facing downwards. Using both your hands, slowly roll the heavy weight up the stick and then roll it back to its original position. Repeat 3 to 4 times.

Golf Wrist Exercise

Keep your arm by your side. Take a golf club and hold it towards the end of its handle. By using your wrist only, slowly point the golf club upwards and then down to its original position.

Repeat this exercise 6 to 8 times and then with the other arm. Perform 2 such sets. You can start off with a light weight golf club and then increase its weight as the wrists get stronger.

Wrist Circles

Take out both your arms straight in front of you. Make a tight grip with your fingers and palm and then slowly move both your wrists in a clockwise direction 10 to 12 times.

When done, repeat the same exercise in an anti-clockwise direction. Perform 3 to 4 such sets every day for best results.

Wrist Rotations

You will need a pair of dumbbell for this exercise. Sit comfortably on a chair and use your knees to rest your forearms on them. Hold the dumbbells in a manner that your palms face upwards. Do not move your forearms at all.

Slowly start rotating the dumbbells till the palms face downwards and are fully curled inwards. Slowly rotate them back to their original position. Perform 3 sets of 6 to 8 repetitions each to get strong wrists.


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