Logan Steele
Strong wrists are essential for lifting and maintaining a raised weight. They also help with everyday activities such as lifting bags and other objects. Athletes who rely heavily on hand strength and flexibility, such as boxers, gymnasts, and tennis players, may benefit from wrist-strengthening exercises. There are many exercises that can help improve wrist strength, some of which require weights or machines, and others that can be done without any equipment at all.
How to improve wrist muscle
| Characteristics | Values |
|---|---|
| Use of weights | Dumbbells, barbells |
| Type of exercises | Wrist curls, pull-ups, farmer's walks, fingertip push-ups |
| Repetitions | 8-15 reps, 2-3 sets |
| Rest | Allow wrist muscles to recover |
| Daily activities | Cooking, gardening |
| Isometric exercises | Contracting wrist muscles without moving the joint |
| Bodyweight exercises | No equipment needed |
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Forearm exercises
Barbell Wrist Curl
Sit on a bench or at a machine, resting your forearms on your thighs with your palms facing up. Using only your hands and wrists, curl the barbell up towards the ceiling as high as you can lift. This exercise targets the flexor muscles of the forearm.
Barbell Reverse Wrist Curl
This exercise is similar to the barbell wrist curl but focuses on the forearm extensor muscles. Take a seat and lay your forearms on your lap while holding a weighted barbell with your palms facing down. Curl the weight upward, keeping your forearms flat on your lap. Then, lower the barbell back down and repeat.
Wrist Supination
Sit in a chair with your forearm resting on a table and your wrist and hand hanging over the edge. Hold a small dumbbell (1-3 pounds) in your hand, with your thumb facing the ceiling. Slowly rotate your hand and wrist so that your palm is facing up toward the ceiling. Hold this position for a few seconds, then rotate your hand back so the dumbbell is straight up again.
Dumbbell Wrist Extension
Sit in a chair with your forearm resting on a table and your wrist and hand hanging over the edge. Hold a 2- or 3-pound dumbbell with your palm facing down. Slowly lift your hand so that the back of your hand moves towards the ceiling, keeping your forearm on the table. Once your wrist is fully extended, hold this position for a few seconds, then slowly lower your hand back down. Repeat this motion 10 to 15 times, performing two to three sets.
Seated Wrist Hammer Curls
Sit with your back straight and place your forearm on your thighs with your thumbs pointed upward. Use a 5-, 10-, or 20-pound weight in a hammer position and lift it back and forth slowly for three sets of 20 repetitions. This exercise will develop your brachioradialis muscle, which is located at the distal aspect of the forearm near the wrist.
It is important to prioritize your forearms, wrists, and hands during your warm-up and workout routines. Start with a few forearm exercises and change up your routine every few weeks by incorporating more exercises. Remember to allow adequate rest days between longer sessions to give your muscles time to recover.
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Wrist curls
To perform a wrist curl, start by sitting on a bench or kneeling behind a flat surface, such as a table. Rest your forearms on the bench or table, keeping your palms facing up. Your back should be straight, and your wrists should be in a neutral position. Curl your wrists upward as you exhale, and then slowly extend them downward as you inhale. It is important to perform this movement slowly and with control to prevent injury.
Beginners may want to start by curling one wrist at a time, allowing them to focus on the form of each arm. It is also important to start with lighter weights to prevent injury and to focus on steady, controlled movements rather than thrusting the weights. As you build strength, you can increase the weight and add variations to your wrist curls, such as the reverse wrist curl, which targets the forearm extensor muscles.
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Dumbbell exercises
Wrist Curls
Wrist curls are a quintessential wrist and forearm exercise. To perform this exercise, sit on a bench or a chair and keep your legs shoulder-width apart. Grab a dumbbell in each hand and place your forearms on your thighs, ensuring your palms are facing up. Using only your forearm muscles, curl the dumbbell up toward your wrist, being careful not to bend your elbow. Lower the dumbbell and repeat the curling motion. Do three sets of 15 reps or until you feel sufficiently fatigued. You can also do reverse wrist curls, which are the same as regular wrist curls but performed in reverse, to work the other side of your wrists.
Dumbbell Wrist Extension
To perform a dumbbell wrist extension, sit in a chair at a table and stretch your forearm out in front of you on the table, with your wrists past the edge. Grip a light dumbbell in one hand with your palm facing down and gently extend your wrist to lower the weight. Then, curl your wrist back towards you to lift the weight. Perform 10 repetitions and repeat with the opposite hand.
Wrist Supination and Pronation
Wrist supination is the motion of turning your wrist over so your palm is facing up. Sit in a chair with your forearm resting on a table and your wrist and hand hanging over the edge. Hold a small dumbbell (1-3 pounds) in your hand, like you would hold a hammer. Slowly allow your hand and wrist to rotate so your palm is facing up toward the ceiling. Hold this position for a few seconds, then slowly rotate your hand back up so the dumbbell is straight up again. Wrist pronation is the opposite motion, where your palm faces down. You can combine both exercises, alternating which way you rotate your wrist.
Walking with Dumbbells
Hold a dumbbell in each hand and stand up with your arms fully extended at your sides. Walk forward with an upright posture, keeping the dumbbells close to your body. Do 2-3 sets, going as long/far as you can, holding in each arm 0.5 of your body weight. This exercise will engage the muscles in your wrists, forearms, and hands, improving grip strength.
It is important to start with lighter weights and gradually increase resistance. If you feel discomfort, reduce the weight or stop the exercise.
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Physical therapy
There are many simple exercises that can be done at home to improve wrist strength. One such exercise is to sit with your forearm on a table, with your wrist bent downward and your palm facing upward. Grab a light weight in your hand and pull your wrist up, keeping your forearm flat. This is called a wrist flexion exercise. Another similar exercise is to sit in a chair with your forearm resting on a table and your wrist and hand hanging over the edge. Your thumb should be facing the ceiling. Hold a small dumbbell (1-3 pounds) and slowly rotate your hand so that your palm is facing up toward the ceiling. Hold for a few seconds, then slowly rotate back so that your palm is facing down. This is called a wrist supination exercise.
Other exercises that can be done at home include squeezing a tennis ball or stress ball, doing finger extensions, and stretching your hands and wrists. It is important to take breaks and stretch when doing repetitive tasks such as typing or gripping a steering wheel, as this can create weakness and stiffness in the wrists and fingers.
If you are experiencing chronic pain or pain with numbness, it is important to see a doctor for a thorough diagnosis. A physical therapist can help you develop a personalized exercise therapy plan to improve your wrist strength and flexibility.
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Daily activities
Incorporating Hand Movements: Using your hands for activities such as cooking, which involves chopping and stirring, or gardening, such as pulling weeds, can help contract and strengthen your wrist muscles. These activities provide the necessary resistance to build wrist strength.
Using Non-Dominant Hand: Try performing daily tasks with your non-dominant hand, such as brushing your teeth, writing, or eating. This simple switch helps engage and strengthen the wrist muscles on the opposite side of your dominant hand.
Grip-Based Exercises: Squeeze a stress ball or use a palm exercise device to work on your grip strength. This indirectly improves wrist strength by targeting the forearm and wrist muscles.
Wrist Circles: Hold your hands out in front of you with your palms facing down, and move your wrists in a slow circular motion. This exercise works on the flexion, extension, and radial/ulnar deviation of your wrists, improving their range of motion.
Rubber Band Stretch: Take a rubber band and stretch it around your fingers and thumb. Slowly open and close your hand against the resistance of the rubber band. This simple exercise can be done anywhere and helps strengthen the smaller hand and wrist muscles.
Wrist Extension: Using a dumbbell, chair, and table, perform a wrist extension exercise. Sit in the chair with your forearm resting on the table. Hold the dumbbell with your palm facing down and slowly lift it towards the ceiling, keeping your forearm on the table. Hold this position briefly before slowly lowering your hand. Repeat this motion for several sets to strengthen and stretch your wrist.
Wrist Supination and Pronation: These exercises involve the motion of turning your wrist so your palm faces up (supination) or down (pronation). You can use a dumbbell or perform these exercises without weights. These movements work the muscles in your forearm and upper arm, contributing to improved wrist strength.
Reverse Wrist Curls: Try performing reverse wrist curls to target the other side of your wrists. Sit on a bench and rest your forearm on your thigh, with your hand extending beyond your knee. Hold a dumbbell with your palm facing downward and pull it up using only your wrist. Lower the weight and repeat this motion for both arms.
Isometric Exercises: Position your forearm with your palm facing up or down and hold your palm still with the opposite hand. Attempt to bend your wrist but resist the movement with the other hand. Repeat this exercise in different directions to strengthen your wrist joints and muscles.
Remember to always consult with a healthcare professional or physical therapist before starting any new exercise routine, especially if you have any injuries or concerns.
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Frequently asked questions
There are many exercises that can help improve wrist muscles, including:
- Wrist curls
- Pullups
- Farmer's walks
- Fingertip pushups
- Using a hand gripper
- Dumbbell exercises
- Barbell wrist curls
- Barbell reverse wrist curls
Wrist curls are exercises that target the forearms directly. They can be done with a barbell or dumbbell, or without weights.
Sit on a bench or at a machine and rest your forearms on your thighs with palms facing up. Using only your hands and wrists, curl the barbell up toward the ceiling as high as you can lift.
After a wrist injury, you may benefit from physical therapy to improve your arm's strength, flexibility, and range of motion. Consult your healthcare provider before beginning any exercise regimen.
