Developing our wrist strength requires more than just focusing on the wrists themselves but should also include forearm muscles, supinators, pronators, and wrist extensors and flexors. When referring to supination, this refers to flipping your palms up while pronation is moving your palms down. On the other hand, wrist extension occurs when the back of the hand moves towards the arm while wrist flexor refers to the palm of the hand moving towards the forearm.
In order to strengthen your wrists, you should try the following exercises for size.
Dumbbell wrist curls. Hold a light dumbbell in your hand then sit on a bench or chair. Place your right forearm on your right thigh, palm should be facing upward. Your wrist and your elbow should be in the same line with your forearm which should be parallel to the ground. Flex wrist as high as you can manage then lower the dumbbell slowly, letting it roll towards your fingers. You should do 3 sets of 12 reps before moving to the other hand.
Seated wrist hammer curls. Sit on a chair or bench with your back straight and your forearms placed on your thighs. Your thumbs should be pointing upwards. Hold a dumbbell in each hand and in a hammer position. Raise the weight up and down for 20 reps. Do 3 sets to strengthen your forearms and your wrists.
Finger curls. Here’s another exercise that is good for strengthening your wrists. Sit with your back straight and the back of the wrist placed on your thigh. You should hold a dumbbell in your hand which you can control easily. Let the weight roll down towards your fingers then curl your fingers back to secure the weight. Don’t forget to keep the back of your wrist pressed against your thigh throughout this exercise.
Dumbbell radial and ulnar deviation. For this exercise, you need to assume the same position as that of wrist curls. Place your right forearm on your right thigh and must be parallel to the floor. Bend wrist towards the left by moving the pinking side of your hand to the left laterally. Bend your wrist towards the right by moving the thumb side in a lateral manner to the right. Do three sets of 10 reps before switching to the other hand.
Seated reverse wrist curls. Go into a sitting position with your forearm positioned on your thigh and your wrist about three to four inches from the knee. Your palm should be facing downward with a dumbbell held in your hand. While holding the weight, extend your wrist fully then bring it back down again. You should do 3 sets of 20 reps. See to it that you do not lift your elbow from your thigh when extending your wrist.
These wrist exercises can certainly help strengthen not just your wrist but your forearms too for better musculature and movement. Make sure that you incorporate these workouts in your daily fitness routine.
Source: livestrong.com
