Health

How to Strengthen Your Wrist?

This article is about ways to strengthen your wrist. Most of the people pay attention to their arms, belly and other parts of the body. Wrist are neglected somewhere. Most of the boys concentrate on their muscles and forearms. Their maximum concentration is to get better biceps. They forget about the most important part of the body and that is wrist. In order to get a fantastic body what one necessarily needs a strong grip. If the grip is strong, then one will be able to handle the gym equipment easily. Having strong wrists is important from the sports prospective as well. If you want to go for any sport like baseball, badminton, tennis etc. you need to have stronger wrist. In this article, we are going to tell you the ways that are used to strengthen your wrist and make them stronger.

Exercises to Strengthen Your Wrist:

Getting stronger wrist is equally important for both boys and girls. Girls should also have a stronger wrist as it is helpful for their self defense. First thing that required for self defense is strong wrist. The exercises over here can be followed by both men and women to get strong wrists. Lets go through the exercises that are used to strengthen wrists.

How to Strengthen Your Wrist

1.) Wrist Curls to Strengthen Your Wrist

Wrist curls is an important exercise to strengthen wrists. This is one of the most effective exercises to strengthen wrist. Sit straight on a bench and hold the dumbbell in a way that your palm faces upwards. Now curl the dumbbell. Make sure that you do this only with the help of your wrist or forearms. Keep repeating with both the hands for 15 times. Do it daily for best results.

2.) Reverse Curls to Strengthen Your Wrist

After doing the curl exercise, now it’s time to go for reverse curls. Combine the two exercises to make your wrist stronger. What you have to do is keep sitting in the position you were sitting and hold the dumbbell in the way that your palm faces downwards. Now curl the dumbbell. Again, do it with both the hands and repeat it 15 times.

3.) Finger Curls to Strengthen Your Wrist

After curls and reverse curls, it’s time to try finger curls. Stand in a relax posture with your hands down. Hold the dumbbell in your hand and curl it with the help of your fingers. Roll it down till it reaches the ends of your finger and roll it back in your palm. Also, use your wrist while doing this exercise. You can take the help of your wrist while rolling up and down. Make sure that you are quite attentive, while doing this exercise as a little carelessness will drop the weight on the ground.

4.) Two Hand Pinches to Strengthen Your Wrist

This exercise is for those, who are strong enough to handle heavy barbell plates. What you have to do is just keep the two dumbbell plates on the ground and lift them up. You should hold it in a way that your fingers are on the one side and thumbs on the other. Now, hold it for 30 seconds. Maintain a good gap between you and the plates, because if they are dropped by mistake, they will cause serious harm to your feet. Do this exercise regularly for a few months.

5.) Wrist Rolls to Strengthen Your Wrist

You can also go for wrist rolls in order to strengthen your wrist. What you have to is take a sturdy stick and tie a modest weight to it. Now, stand straight and allow the weight to hang for a while. Now, roll the weight in upward direction. Stop it when it touches the stick. Do it continuously for 5 times. Do not allow any gap.

6.) Wrist Exercises to Strengthen Your Wrist

You can also try some wrist exercises, that means that you need not require any equipment to do the exercise. It is just your hands that will help you with the purpose. It will help strengthen your wrist and will also make it more flexible. Stand straight with your hands join in front of your chest. Now lower your palm down, without separating them, until your forearms form  a straight line.

7.) Squeeze Balls to Strengthen Your Wrist

It is one of the most simplest exercises used to strengthen your wrist. What you have to do is get a stress ball and keep squeezing it on a regular basis. Make it a habit to keep squeezing the ball whenever your are free. Palm exercisers are also available in the market. You can also use them in place of balls. They can prove to be more effective.

8.) Golf Exercise to Strengthen Your Wrist

You can try the golf exercise to make your wrist stronger. Take a golf stick and stand in a way, that you are going to hit the ball. Now, imagine the ball and play your shot. Keep repeating it till you experience much heat in your body. Do it daily for best results. You can also use some stick or some long rigid object for the same. You can also join some golf club for the same. It will also help remove mental stress, as it is a good recreational source.



9.) Resistance Band to Strengthen Your Wrist

Resistance band are easily available in the market that are used to exercise. They are long elastic strips made with the rubber material. Just place one end of the strip under your feet and other end over your palm and stand in the way that your hands are in 90 degree angle. Now, stretch it up and bring down. Do it by curling your wrists. Keep repeating it till you feels enough heat in your body.

10.) Use Both Hands to Strengthen Your Wrist

This is the most simple exercise to strengthen your wrist. What you have to do is use your both the hands for doing the daily jobs. You might have notices that the wrist of your dominant hand is much stronger than the other one. So, it is good to do your daily jobs using both the hands. You can use both the hands while brushing, writing, eating and stirring.

11.) Wrist Stretches to Strengthen Your Wrist 

Wrist stresses are also among the most important methods to make your wrist stronger. There are different stretches that you can try to get stronger wrist. What you have to do is:



This is known as prayer stretch. Straighten your hands and place them in front of your chest. Make the posture as if you are praying and make sure that you stretch your wrist. Hold it for 30 seconds. Keep repeating it for several times.

This exercise is known as wrist flexor stretch. What you have to do is straighten you arms in front of your chest and bend your wrist in a way that your face the flour. Now hold the palm with your other had and put pressure on it. Hold it with 30 seconds and then switch. Keep repeating it several times.

12.) Rice Bucket Workout to Strengthen Your Wrist

You can also try the rice bucket workout. What you have to do take a bucket and fill it half with water. Now pour some rice in it. Now take your hands inside the bucket and move them in circular motion. Also, open your hands and turn them back in circles. Keep repeating the process for some time. Do it daily in the morning for best results

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