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Exercises for Wrist

Most of the peoples generally focuses on the chest, bicep, tricep and shoulder etc. The wrist is often neglected, without knowing its importance. Wrist plays a very important in sports as well as in many household works. Here is some important exercises that acn help you to train your arm & wrists.

Exercises for Wrists-


Squeeze a Tennis Ball

Squeeze a Tennis Ball

Take a tennis ball in the center of your palm, Squeeze it as hard as you can, and hold the squeeze for five to eight seconds before you release. This exercise is very beneficial for peoples with wrist pain to increase their wrist size and strength.

 


Wrist Curls

Wrist Curls

This is a very common form of exercise for training wrists. Just sit on a bench or chair, place your forearms on your knees and hold a bar or dumbbell with an underhand grip, facing your palms up. Now keeping your forearms in the same position raise the bar up towards you and return back to the floor for one repetition. Repeat the exercises according tour suitability.

 


Reverse Wrist Curls

Reverse Wrist Curls

This exercise is very similar to the wrist curl, sit as it is in the previous condition and place your forearm on your knees. This time hold the bar or dumbbell in reverse way, facing your palms downwards. Relax and start raising the bar up towards you and return back to the floor for one repetition. Repeat the exercises till you can.

 


Wrist Rotations

Wrist Rotations

Sit on a bench or chair, place your forearms on your knees and hold a dumbbell with an underhand grip, facing your palms up. Now keeping your forearms in the same position rotate the dumbbells inside until your palms are facing down. Rotate the dumbbells outside until your palms are facing up to complete one repetition.

 


Wrist Rolls

Wrist Rolls

A very interesting exercise for wrists. Hold on the two ends a small stick, with an overhand grip. The stick must have a rope, tied on the middle and the other end of the rope is tied with a medium weight. Now using only your forearms and wrists, roll the rope around the stick until the weight reaches the stick and again roll the rope off the stick until the weight reaches the floor. Continue this exercise for 2 to 3 times.

 


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