Wrist Strengthener with Dumbbells

This two-part exercise strengthens the forearms, the muscles that control wrist movement. Tennis players, bowlers, golfers, basketball players as well as cashiers, secretaries and computer personnel will all benefit from having strong forearms and wrists.

Dumbbells or cans of food.

Exercise Technique
Part One:

  1. Sit with your forearms on your thighs, holding the dumbbells with your palms facing up.
  2. Your wrists should be positioned on the edge of your knees so your hands are free to move up and down.
  3. Slowly lower the dumbbells until your hands are hanging over your knees. This is your starting position.
  4. Slowly raise the dumbbells as high as possible to flex or curl your wrists without allowing your forearms to lift off your thighs.
  5. Return to starting position.
Part Two:
  1. Hang your hands with the palms down for the starting position.
  2. Slowly raise the dumbbells as high as possible to extend your wrists.

Performance Tips

  1. Avoid gripping the dumbbells too tightly. Keep your fingers relaxed.
  2. Avoid using very heavy weights. The forearm muscles are small muscles.
  3. Keep your forearms on your thighs throughout the whole exercise.
  4. Make sure to lean forward from the hip while keeping your back straight. Avoid slouching.

One set is equivalent to twelve to fifteen repetitions with palms facing up and another twelve to fifteen repetitions with palms facing down. Do one to three sets.

Go to Common Exercises...