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Best Exercises To Make Your Wrist & Forearms Strong

Wrist Exercise

Why Should You Do Wrist Strengthening Exercises?

The muscles and ligaments in your forearms and hands not only help you move your hands in different directions but also prevent the wrist and forearms bones from being rubbed together. If your forearms and wrists muscles are weak, exercising a medium impact exercise can lead to injuries. As we all spend a lot of time on the computer, typing can strain our wrists too. Wrist strength is strictly required to lift weights to build strength in the upper body and toned arms, chest, and back.

1. Wrist Circles

Wrist Circles

Objective – Extensors, wrist flexors, extensors, supinators, and pronators.

How To Do:-

  • Firstly you should sit or stand with your spine erect, your shoulders should be rolled back and you have to look forward.
  • Stretch your arms forward at a shoulder level and fold your hands to make a punch. 
  • Then keep your elbows straight as shown in the image and move your wrists in round motion clockwise and anti-clockwise.

Sets and Reps:-

3 sets of 10 reps in each direction.

2. Wrist Curl Exercise With Dumbells

Wrist Curl Exercise With Dumbbells

Objective – Extensors, wrist flexors, extensors, supinators, and pronators.

How To Do:-

  • Firstly sit on a chair or a bench and keep your legs and shoulder width apart. Take dumbbells in both of your hands and then place both of your forearms on both of your thighs keeping in mind your palms will face upwards. 
  • And don’t put your wrists on your thighs. 
  • Then you have to curl your wrist upward and downward slowly.

Sets and Reps:-

 3 sets of 10 reps each.

3. Reverse Wrist Circle Exercise With Dumbells

Reverse Wrist Curl Exercise With Dumbbells

Objective – Extensors, wrist flexors, extensors, supinators, and pronators.

How To Do:-

  • You have to sit on a chair or a bench and keep your legs and shoulders width apart.
  • Take a dumbbell in one of your hand lets say right hand and then put your forearm of right hand on the thigh of your right leg, keeping in mind your palm will face downwards.
  • Don’t put your wrist on your thighs. And keep your left arm on your left leg’s knee for support.
  • Then curl your wrist upwards and downwards slowly.
  • And, lastly do the same exercise with your left wrist.

Sets and Reps:-

3 sets of 10 reps each hand.

4. Resistance Band Wrist Flexion Exercise

Resistance Band Wrist Flexion Exercise

Objective – Extensors and wrist flexors

How To Do:-

  •  In this exercise you have to stand and wrap resistance tube band around your right handand step on the other end of the band with your right foot. 
  • Bend your elbow 90 degrees, being parallel to the floor as shown in the image, keeping in mind that your palm will face upward.
  • Then slowly move your hands upward and downwards.
  • Do the same exercise with your left hand.

Sets and Reps:-

2 sets of 10 reps in each hand.

5. Resistance Band Wrist Extensor Exercise

Resistance Band Wrist Extensor Exercise

Objective – Extensors and wrist flexors.

How To Do:-

  • In this exercise you have to stand and wrap resistance tube band around your right handed step on the other end of the band with your right foot.
  • Bend your elbow 90 degrees, being parallel to the floor as shown in the image, keeping in mind that your palm will face downward.
  • Then slowly move your hands upward and downwards.
  • Do the same exercise with your left hand.

Sets and reps:-

2 sets of 10 reps with each hand.

6. Dumbbell Radial Ulnar Deviation

Dumbbell Radial And Ulnar Deviation

Objective – Extensor and flexor carpi ulnaris and extensor and flexor carpi radialis.

How To Do:-

  • Firstly, you have to sit on a chair, then take a dumbbell in your right hand and raise the arm to your shoulder level, i.e parallel to the ground as shown in the image.
  • Put your left hand on your left thigh for the balancing.
  • Then move your wrist upward and downward slowly as shown in the image.
  • Do the same exercise with your left hand also.

Sets and reps:-  

2 sets of 10 reps with each hand.

7. Wrist Grip Exercise

Wrist Grip Strengthening Exercise
  • Objective – Extensors and wrist flexors.

How To Do:-

  • For doing this exercise you will need a hand gripping tool as shown in the image.
  • You have to squeeze the tool and release it again and again.
  • Do the same with both of your hands.

Sets and reps:-

2 sets of 10 reps with each hand.

Yash Sharma

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