Having beautiful, muscular wrists is not necessarily the number one goal for athletes who train in the weight room. And yet, without sufficiently muscular wrists, injuries can occur and some exercises can be more complicated to perform. By strengthening your wrists, you can prevent these kind of injuries.
To strengthen this part of the body that connects your hands to your forearms, there are simple movements you can do in the weight room as well as at home.
Why is it important to strengthen the wrists?
The wrists are a fairly fragile part of the body that connects the hands to the forearms. If they are not strong enough, you can more easily injure yourself in that joint.
In a bad fall, the first instinct is to fall with your hands forward to protect yourself. If your wrists are too weak, you risk spraining them or even having a fracture. This type of injury is extremely painful and takes a long time to heal. To avoid this, it is more than useful to strengthen your handles.
In addition, you may have muscular forearms and biceps, without minimally reinforced wrists you will still have great difficulty carrying heavy loads. Having arm strength requires that your wrists and grip be strengthened as well.
Muscles also protect your joints. Over the years, some joints wear out faster than others. This is particularly the case with the joints at the wrists. To avoid premature wrist fatigue, it is important to perform targeted exercises on this area to strengthen the wrists.
If you don’t have a lot of time and want to do a weight training session that both strengthens your forearms and your wrists, here may help you:
Pre-warm-ups before strengthening the wrists
The wrists are fragile. It is strongly advised not to use them too intensely when cold, as this may injure you. Before starting any weight training exercise, remember to warm up your wrists.
Start by stretching them by positioning your palm down and exerting gentle stretching pressure on your fingers. You should feel that the top of your wrist as well as your forearm are strained. Stay a few seconds in this position and do the same with the other hand.
Then reverse the movement by stretching the bottom of your wrist. To do this, position your palm upwards and stretch your fingers. Stay a few seconds on one hand then the other.
Be careful, if you have had previous injuries to one of your wrists or forearms, do not hesitate to seek advice from your doctor or a sports coach. Certain exercises may not be recommended for you following certain injuries that have weakened your wrists.
Exercises with weight training equipment
During your weight training sessions, you can easily take a few minutes to strengthen your wrists. Some strength training exercises help strengthen the wrists while working the forearms.
Wrist curls with dumbbells
For a targeted exercise on the wrists, you can perform a series of curls. For this, you will need a pair of dumbbells or a barbell. This exercise works on your wrists as well as your forearms.
Start by sitting on a bench. Grab a dumbbell in one hand or in each hand if you want to work both wrists at the same time. You should hold the dumbbell with the palm of your hand facing up. Do not start this exercise with too heavy dumbbells. You can gradually increase the load.
Make sure you keep your back straight and keep your elbows and forearms in contact with your thighs. Lower the dumbbells using only your wrists. To avoid injury and increase the effectiveness of the exercise, remember to control the descent well.
Then raise the dumbbells to the starting position. If you are working both wrists at the same time, be careful not to twist your wrists during the exercise and pay attention to your movements. If you find it difficult to stay stable, you can use a barbell.
Reverse curls with dumbbells
In order to work all the muscles that make up the wrists, you can also perform reverse curls. Position yourself as in the exercise described above, but this time grab the dumbbells in an overhand grip. Your palms should face down and your thumbs are inward.
Then raise the dumbbells until your hands are aligned with your forearms. Then lower the dumbbells back to the starting position. Remember to always control the descent.
The farmer’s walk
This exercise calls for strength and endurance. The goal here is to walk as long as possible, carrying heavy loads in each hand.
You can carry dumbbells, kettlebells, or any other load that is easy to hold in your hand. Make sure you keep your back straight while walking to avoid injuring yourself, especially in the lower back.
To grab the loads and drop them on the ground, remember to flex your legs. Do not use your back to lift the loads, but use only the strength of your legs.
This exercise has the advantage of not only strengthening your wrists while maintaining the grip but also to strengthen your abdominals, strengthen your lower back and strengthen your arms, forearms and thighs.
Muscle wrists without equipment
There are several simple wrist strength training exercises that you can easily do at home.
Squeezing an object that provides resistance strengthens your wrists. For this, there are especially bodybuilding clamps or handgrips, which you can easily find in sports equipment stores such as Decathlon.
If you do not want to equip yourself with this accessory, you can also apply pressure on a stress ball for example. This type of exercise also allows you to release excess nervousness. It’s easy to do a few minutes a day at home, at your office, or on public transport.
Pumps against a wall
Unlike floor push-ups, wall push-ups are more accessible to beginners.
To do this, position yourself between 1.5 meters and 2 meters from the wall depending on your size. Then put your hands flat against the wall. Begin to lean towards the wall, supporting your weight with your hands. Be sure to wear sneakers that grip to avoid slipping on the floor.
Then return to the starting position pushing yourself with your hands. Do a small series of about fifteen push-ups regularly to have strong wrists.
Sports activities that help strengthen the wrists
Many sports activities allow you to strengthen the wrists while having fun. First of all, racket-grip sports are great for building up arms, forearms, wrists, and grip quickly. You can start playing tennis or badminton. Golf also allows for flexing the wrist exercises to adjust your swing.
5 simple exercises for strengthening wrists
Strong wrists ensure sufficient stability and strength. We have put together the best 5 easy exercises for you.
Bend with a dumbbell
- A common exercise for strengthening the wrists is the flexion.
- Take a dumbbell or a water bottle in one hand. Sit down and rest your elbow on your knee.
- Hold the hand with the dumbbell with the palm facing up.
- Now lift the dumbbell off your wrist without moving your forearm or bending your elbow.
- Then let the dumbbell lower again. Repeat this exercise 15 times with each hand.
Roll weight on rod
You can easily make this exercise device yourself. Take a broomstick, a thick piece of string or string, and a weight, such as a large PET bottle with water. Tie the cord around the bottle and attach the other end to the center of the broomstick. Grasp the bar with your ankles pointing up and extend your arms straight forward.
Now rotate the bar with your hands so that the cord wraps around the bar and the weight is lifted. Then turn the bar the other way around so that the cord is unwound again.
In this exercise, it is important that you only use the strength of your wrists to turn the bar.
Grasping exercises to strengthen the wrists
Grasping exercises strengthen the grip and thus indirectly also your wrists. There are many exercises that strengthen the grip and thus also the wrists. Pull-ups are just one option.
Climbing is an option that can be great fun. Climbing parks offer numerous opportunities to train your grip and wrists. Use rowing machines or pull and push machines in the gym.
Boxes with weights
Boxers not only need a good punch, but they also need sturdy and strong wrists. You don’t have to register in the boxing gym to exercise your wrists. Light dumbbells are sufficient.
If you do boxing strokes with these dumbbells, you will have muscular arms and wrists. Do not use weights that you strap around your wrist for this exercise. The wrists are only trained with gripping dumbbells.
In order to do this exercise correctly, a basic knowledge of boxing won’t hurt. If you know how to move the arm correctly, the muscles are optimally trained. However, if you have thin wrists with little muscle, be careful to practice these activities at a beginner level.
Press the anti-stress ball
You can do simple exercises while reading, talking on the phone or watching TV. Take an anti-stress ball in your hand and squeeze it as hard as you can. Hold the pressure for a few seconds before opening your hand again. First and foremost, you train your forearm muscles. In addition, your wrists will be strengthened.
Make sure your workstation is adjusted for you. Adjust your chair, the height of your armrests and your keyboard, position the mouse properly, etc. Stretch regularly! Consult an occupational therapist if necessary.
If you are doing a job that requires repeated movements, be sure to maintain good posture and take breaks as needed to stretch and relax your muscles.