The muscles in your wrists are improved through specific flexion and extension exercises. Although your wrists are used for many strength-training exercises that involve gripping a weight, specific forearm strengthening will improve your wrists. This gripping motion is used in wrestling when grappling your opponent. Without a strong grip, your wrists tire quickly and you lose control of the match. Training your wrists twice a week will improve your grip strength.
Wrist Curls
Step 1
Hold a dumbbell in each hand.
Step 2
Kneel next to a weight bench. Position your forearms on the bench with your elbows bent at a 90-degree angle and your palms facing up. Allow the dumbbells to hang off the side of the bench.
Step 3
Exhale and raise your hands so your palms are facing your body. Keep your forearms in contact with the bench.
Step 4
Inhale and lower your hands to the start position. Repeat 12 to 16 times.
Reverse Wrist Curls
Step 1
Hold a dumbbell in each hand.
Step 2
Kneel facing a weight bench. Position your forearms on the bench with your palms facing down and your elbows bent at a 90-degree angle. Allow your hands and dumbbells to hang off the side of the bench.
Step 3
Exhale and lift your hands so your palms are facing away from you.
Step 4
Inhale and lower your hands to start position. Repeat 12 to 16 times.
Wrist Rolls
Step 1
Tie the rope through the center and around one side of your free weight plate. Tie the other end to the middle of your wooden rod.
Step 2
Stand tall. Hold onto the wooden rod with both hands on each side of the rope. Extend your straight arms out at the height of your shoulders. Face your palms toward the floor.
Step 3
Roll the rod forward in your hands as the rope winds around the rod and lifts the weight plate. Continue rolling until the plate almost touches your hands.
Step 4
Roll the rod backward in your hands to unwind the rope and lower the weight plate. Repeat two or three times.
Tips and Warnings
- Select a weight amount that allows you to complete at least 12 repetitions but no more than 16.
- Rest for at least one day between wrist strengthening workouts.
Things You'll Need
- 2 5- to 10-lbs. dumbbells
- Weight bench
- Free weight plate of 5 to 10 lbs.
- Half-inch thick rope, 4 feet long
- 1-inch thick wooden rod, 2 feet long
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