An injury or pain in your wrists can severely interfere with your training schedule; however, several exercises allow you to train your upper body with minimum or no involvement of your wrists. Incorporate these movements into your routine to continue training until your wrists are better. Any injury or pain should be checked by a physician before you begin a training program.
Use A Different Bar
If you experience pain in your wrists while performing barbell movements, you might have an anatomy that predisposes you to wrist pain when working with a straight bar. Straight bar exercises can put excessive stress on your wrists, especially if you have arms that naturally hang away from your body when relaxed. Replace a straight bar with an EZ bar during exercises such as biceps curls, triceps extensions and upright rows. Start off with light weights and stop immediately if you continue to experience pain.
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You can consider trying wrist wraps, too. These fabric tools give your joints a little extra stability and support. However, they shouldn't be used to help minimize wrist pain.
Avoid Free Weights
Unlike lateral raises with free weights, machine lateral raises allow you to train the deltoid muscles of your shoulders and the trapezius muscles of your upper back without involving your wrists. Adjust the seat to suit your height, then sit down at the machine. Place your elbows under the pads and raise your arms to a point slightly above horizontal. Hold the position for a breath, then slowly lower your arms to the starting position.
Find An Alternative
Exercises for your chest, such as bench press and dumbbell flys, are impossible to perform if you have a seriously damaged wrist. Pec deck flys enable you to effectively train the pectoral muscles of your chest without the risk of aggravating your wrists. Sit at the machine with your elbows pressed against the pads. Squeeze your elbows together and hold the contraction at the end of the movement. Return to the starting position to complete one rep.
Disengage Your Wrists
By using a wristband and a low-pulley, you can completely eliminate the involvement of your wrists during bicep curls. Attach the wristband attachment to the low-pulley, and strap it securely to your lower forearm. Stand or sit facing the machine, and curl your hand toward your shoulder. Reverse the movement, and slowly lower your arm to the starting position. Keep your elbow tucked close to your body throughout the movement. Repeat the exercise with your other arm.