Strengthen your wrists by doing targeted exercises at the gym or at home, or by doing advanced exercises and grips. Put the other end of your resistance band under your foot or attach it to the floor. Hold a dumbbell with your right hand and place your wrist at the edge of the table, with the palm facing down. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. Slowly lower your palms (keeping them together) until your forearms form a straight line. These exercises can be performed with a resistance band as well. Most of these exercises can be done at home if you follow the instructions and have a set of light weights. Pete Cerqua is a Certified Personal Trainer and Nutritionist. This should look a little like you're praying and you should feel a gentle stretch in your forearms. Hold a dumbbell in each hand and make sure that your palms face up. They can be found at many gyms already, even if they don't have a wall. Hold for 30 seconds, then switch hands. Do not stop or let your arms fall throughout this exercise. I fracture bones easily. How do I keep from getting injured? Hold a dumbbell in each hand, with the same starting position as the wrist flexion exercise, but with palms down. Repeat for 3-5 sets or until you are sufficiently fatigued. Try them as well with the outside edge of your hands. Strong wrists and forearms are important for day-to-day activities such as carrying groceries and opening jars, and for sports such as baseball and horseback riding. Move further and further away from the wall to increase the challenge. In your downtime, squeeze a stress ball or a palm exercise device, alternating which hand you use. The rice puts resistance on your hands if you move them, which exercises your wrist muscles. Your flexors contract when you face your palms up and then flex them toward your forearms. They really sounds easy and, "My daughter needs help in strengthening her wrists for gymnastics. We use cookies to make wikiHow great. Make reverse wrist curl movements with your palms facing away from you. Having strong wrists can be a great asset in manual work, sports, and everyday life. Exhale and curl the weight by lifting your hands until you return to the starting position. Punch a heavy bag lightly but many times. For tips from a personal trainer on how to strengthen your wrists at the gym, keep reading! Pete Cerqua. Let your hands hang freely off the edge of the bench or just beyond your knees. . Certified Personal Trainer & Nutritionist. Whether you have carpal tunnel syndrome or some other common wrist injury, and gentle wrist exercises can help relieve some of the symptoms associated with those injuries. ", "Provided a variety of exercises to meet the objective. Let the dumbbell hang limp in your hand, then, using only your wrist, pull it up so it is level with the rest of your arm. This article was co-authored by Pete Cerqua. Use two dumbbells at the same time or a bar to speed up your workout. Gradually increase the weight amount as your three sets of 12 become easy. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. This is much easier with the wall for support. Apply gently pressure with your other hand until you feel a moderate stretch. Simply bend your elbows out to lower yourself to the ground slightly, then push back up to a full handstand. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/dc\/Strengthen-Your-Wrists-Step-1-Version-7.jpg\/v4-460px-Strengthen-Your-Wrists-Step-1-Version-7.jpg","bigUrl":"\/images\/thumb\/d\/dc\/Strengthen-Your-Wrists-Step-1-Version-7.jpg\/aid171051-v4-728px-Strengthen-Your-Wrists-Step-1-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"
