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5 Most Effective Wrist Exercises to Strengthen Your Wrists

Rotator cuff exercise uses dumbbell: If you're a golfer, tennis player or even a stand-up paddleboar
Dumbbells can be used to strengthen your wrists.

The wrists are a complex joint full of bone, ligaments, connective tissue, muscles and nerves. It also has multiple ranges of movement—flexion and extension (moving the palm backward or forward relative to the forearm), adduction and abduction (moving the hand from side to side).

Do you feel pain in your wrists when you lift a barbell or a dumbbell? Heavy weights can create a lot of stress and tension in your wrists. So let’s not neglect these joints as it can hamper your day to day activities.

Wrist exercises help increase flexibility and functionality. They also help reduce the risk of developing inflammation around certain joints. Stretching is one of the most effective ways of preventing a strain and it can also be used as a preventive measure to ease slight pain.

Here are some of the arm workouts that can help you to strengthen your wrists.


#1 Ball Squeeze

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The ball squeeze exercise helps in increasing your grip strength. It can also increase strength and improve range of motion in individuals who suffer from osteoarthritis or carpal tunnel syndrome.

Instructions:

Step 1: Hold the ball in one hand, and work up to a vice-like grip.

Step 2: Wrap your thumb and fingers around the ball, and hold it in front of your, periodically squeezing it. Work up to a minute here.

Step 3: While still squeezing the ball, raise your hand up and above your head. Hold and squeeze for an extra minute.

Step 4: Hold your hand to your side, and repeat the squeeze technique for another minute. Pass the ball to your other hand and repeat the above routine.

Important Tip: Do 2-3 reps of 60 seconds each. Instead of the squeeze ball you can also use the hand grippers which has a tension spring in the middle and comprises of two handles.

Next Up: Wrist Curls with Dumbbells

#2 Wrist Curls with Dumbbells

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This exercise targets the wrist flexors, extensors, pronators and brachialis.

Instructions:

Step 1: Sit on a bench or a chair, and keep your legs shoulder-width apart. You can also stand.

Step 2: Grab a dumbbell in each hand, and place your forearms on your thighs with your palms facing up. Do not rest your wrists on your knees.

Step 3: Keeping your forearms stationary, curl your wrists toward them. Hold this pose for 1-2 seconds.

Step 4: Slowly extend your wrists back and down toward the floor.

Important Tip: Do 10-12 reps of 3 sets each. Avoid using heavier dumbbells for this exercise and wear a wrist support if needed.

Next Up: Resistance Band Wrist Extensor

#3 Resistance Band Wrist Extensor

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The resistance band wrist extensor exercise targets the wrist flexors and extensors. It is also an effective wrist pain exercise.

Instructions

Step 1: Sit on a chair, wrap a tube resistance band around your right palm, and step on the other end of the band with your right foot.

Step 2: Place your right elbow on your right thigh, with the palm facing down.

Step 3: Flex your wrist up towards your body and hold for 1-2 seconds. Now move your fist down toward the floor.

Important Tip: Do 10-12 reps of 2 sets for each hand. Do this exercise in a controlled motion and as slow as possible.

Next Up: Reverse Wrist Curls with Dumbbells

#4 Reverse Wrist Curls with Dumbbells

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The reverse wrist curls with dumbbells is a dumbbell exercise targets the wrist flexors, extensors, pronators, and supinators.

Instructions

Step 1: Sit on a bench or a chair, and keep your legs shoulder-width apart. Grab a dumbbell in your right hand. Place your left palm on your left knee for support.

Step 2: Place your right forearm on your right thigh, with your palm facing down. Do not rest your wrist on your knee.

Step 3: Keeping your forearm stationary, slowly flex your palm up and toward your body. Pause for a second and then slowly bring the right hand down, pointing toward the floor.

Important Tip: Do 10-12 reps of 2 sets for each hand. Use light weight for this exercise as using heavy dumbbells can lead to a sprain.

Next Up: Dumbbell Radial And Ulnar Deviation

#5 Dumbbell Radial And Ulnar Deviation

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The dumbbell radial and ulnar deviation strengthens your wrists along with your forearms. Remember to do a little wrist stretches before performing this wrist workout.

Instructions:

Step 1: Sit or stand and hold a dumbbell in each of your hand like you would to do hammer curls. Keep your hand extended at the shoulder level with palms facing each other.

Step 2: Without bending your elbow, flex your wrist up toward your body. Hold this position for 1-2 seconds.

Step 3: Then slowly lower the wrist so that your knuckles point toward the ceiling. Re[eat the motion.

Important Tip: Do 10-12 reps of 2 sets. You can keep your elbows bent instead of keeping it straight while performing this exercise.

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Edited by Mayank Vora
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