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How to Get a Stronger Wrist

While you are enacting an overall plan for fitness and strength training, it can be an easy oversight to ignore your wrists. The wrists play a vital role for many activities and are responsible for catching, throwing, lifting, typing, eating and writing. If your goal is to increase your overall arm strength, you will need to work out your wrists since everything in the body is connected. There are different exercises you can do to increase the strength in your wrists.

Things You'll Need

  • Dumbbells
  • Weight bar
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Instructions

  1. Wrist Rotations

    • 1

      Perform wrist strengthening exercises without any equipment at all, such as wrist rotations. Hold your arms straight out in front of you with your palms facing up and lift and lower your hands using only your wrists.

    • 2

      Turm your palms facing downward and do the same thing; lifting and lowering your hands using only your wrists.

    • 3

      Hold your hands so your palms face towards each other and make fists. Lift and lower your wrists as if you were using a hammer.

    • 4

      Place your hands straight out in front of you and make a closed fist with palms facing downward. Twist your wrists clockwise and then turn them counter-clockwise.

    • 5

      Complete 10 repetitions one time per day of each of the above exercises.

    Wrist Curls

    • 6

      Perform wrist curls using a weight bar or dumbbells. Sit down on your knees with your forearms resting on a bench or table and hang your wrists and hands over the edge.

    • 7

      Position the dumbbells or weight bar in your hands with your palms up. Hang your hands down as low as possible by lowering your wrists and then raise them up as high as possible.

    • 8

      Repeat 10 repetitions of the exercise once per day.

    Dumbbell Rotations

    • 9

      Sit on a bench or chair with your forearms resting on your knees. Hold a dumbbell in each hand with your palms facing upward.

    • 10

      Rotate your wrists so that your palms face down, keeping your forearms resting on your knees.

    • 11

      Complete 10 repetitions of this exercise once per day.

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