The wrists are a complex joint made up of various bones, ligaments, connective tissue, muscles, and nerves. Do you feel pain in your wrists when holding dumbbells or when you put all your weight on your hands when doing push-ups? Having healthy and strong wrists is important both to be able to perform multiple gym exercises and various activities of daily life . For this reason, in this article we explain 5 different exercises for stronger wrists that you can perform to strengthen this joint and avoid injuries.
The best exercises for stronger wrists
Wrist exercises help increase flexibility and function and reduce the risk of developing inflammation around certain joints. Stretching is one of the most effective ways to prevent injury and can also be used as a preventative measure to relieve minor pain. Here are the best exercises for stronger wrists that allow you to gain weight without pain.
Squeeze the ball
The exercise of squeezing the ball helps to increase the strength of our grip . It can also increase strength and improve range of motion in people with osteoarthritis or carpal tunnel syndrome.
How to do it
- Hold the ball in one hand, and work your way up to a vice versa grip.
- Wrap your thumb and fingers around the ball, and hold it in front of you, squeezing periodically. Work up to a minute here.
- While still squeezing the ball, raise your hand above your head. Hold and squeeze for one more minute.
- Keep your hand by your side, and repeat the squeeze technique for another minute. Pass the ball to your other hand and repeat the above routine.
Do 2 or 3 repetitions of 60 seconds each. Instead of the pressure ball, you can also use the hand grippers that have a tension spring in the middle and are made up of two handles.
Wrist curls
This exercise works the flexors, extensors and pronators of the wrist , and is very easy to perform, but to avoid injuries you should start using light dumbbells until your joint is used.
How to do it
- Sit on a bench or chair, and keep your legs shoulder-width apart. You can also stand up.
- Grab a dumbbell in each hand, and place your forearms on your thighs with your palms facing up. Do not rest your wrists on your knees.
- Keeping your forearms still, bend your wrists towards them. Hold this pose for 1-2 seconds.
- Slowly extend your wrists back and down toward the floor.
Do 10-12 reps of 3 sets each . Avoid using very heavy dumbbells for this exercise and use a wrist support if necessary.
Resistance band extensions, one of the best exercises for stronger wrists
Resistance band wrist extensions work the flexors and extensors of the wrist and is very effective in treating joint pain.
How to do it
- Sit in a chair, wrap a tubular resistance band around your right palm, and step on the other end of the band with your right foot.
- Put your right elbow on your right thigh, palm down.
- Bend your wrist toward your body and hold it for 1 to 2 seconds. Now move your fist towards the ground.
Do 10-12 reps of 2 sets for each hand . Movement must be controlled and as slow as possible.
Inverted Dumbbell Wrist Curls
The reverse wrist curls dumbbell is a dumbbell exercise aimed at flexors, extensors, supinator and pronator wrist.
How to do it
- Sit on a bench or chair, and keep your legs shoulder-width apart. Grab a dumbbell in your right hand. Place the palm of your left hand on your left knee for support.
- Place your right forearm on your right thigh, palm down. Do not rest your wrist on your knee.
- Keeping your forearm still, slowly flex your palm up and toward your body. Pause for a second and then slowly lower your right hand, pointing toward the ground.
Do 10-12 reps of 2 sets for each hand . Use a light weight for this exercise, as using heavy weights can lead to a sprain.
Dumbbell lateral radius and ulna raises
This is one of the exercises for stronger wrists that also serves to strengthen the forearms . Remember to stretch before and after exercising.
How to do it
- Sitting or standing, hold a dumbbell in each of your hands. Keep your hand extended at shoulder height with your palms facing each other.
- Without bending your elbow, flex your wrist toward your body. Hold this position for 1-2 seconds.
- Then slowly lower your wrist so that your knuckles point toward the ceiling. Perform the movement again.
Do 10-12 reps of 2 sets . You can keep your elbows bent instead of straight while doing this exercise.
