Brushing your teeth Writing Using a computer mouse/touchpad Eating Stirring
These are great for when you have one hand free. For instance, it’s not hard to get a wrist workout in while you talk on the phone or read a book.
Stand with your arm at your side and hold a golf club by the end of the handle. Using only your wrist, slowly point it toward the sky, then point it back down again. Repeat until you feel a good “burn” in your forearm. For an extra challenge, start with a light club, then work your way up to your heavier ones.
Stand or sit with your hands out in front of you, palms down. Move your wrists in a slow circular motion to the left, then back to the right. You may want to clench and unclench your fists as you do this to add an extra degree of motion to the exercise. After you’ve worked out any kinks, turn your palms over and start over.
Wrist flexion: Loop the resistance band over the fingers of one hand, then stand with your arm at your side, your elbow bent at a 90-degree angle, and your hand palm-up in front of you. Put the other end of your resistance band under your foot or attach it to the floor. Curl your wrist upwards as far as you can, then let your hand relax back down and repeat. Keep your forearms steady as you do this. Note that this exercise is very similar to the wrist curl described above. Wrist extensions: Identical to wrist flexion, except with your hand turned palm-down. This exercise is very similar to a standing wrist curl.
Start by pouring the rice into the container. Plunge your hands into the rice until they are buried up to your wrists. Next, make the following motions with your hands and repeat until you feel a good burn — the resistance of the rice being pushed by your hands will exercise your wrists a surprising amount. Clench your hands into fists and turn them in circles back and forth. Open your hands and turn them in circles back and forth. Open and close your hands while submerged in the rice. Move your hands up and down. Make wrist curl movements with your palms facing you. Make reverse wrist curl movements with your palms facing away from you.
Sit at a bench or bicep curl rack. Hold your dumbbell so your palm faces upwards. Using only your forearm muscles, curl the dumbbell up toward your wrist as far as you can without bending your elbow. Lower the dumbbell back down and repeat the curling motion. Repeat for both arms. [4] X Expert Source Pete CerquaCertified Personal Trainer & Nutritionist Expert Interview. [14 May 2020]. Do three sets of 15 reps or until you feel sufficiently fatigued. Unless otherwise noted, these set recommendations hold true for all exercises in this article. You can also do this exercise at home with a soup can or a jug of milk in place of a dumbbell.
Sit on a bench. Rest one forearm on your thigh so that your hand extends beyond your knee. Take a dumbbell and hold it so your palm faces downward. Let the dumbbell hang limp in your hand, then, using only your wrist, pull it up so it is level with the rest of your arm. Lower the dumbbell back down and repeat the raising motion. [5] X Expert Source Pete CerquaCertified Personal Trainer & Nutritionist Expert Interview. [14 May 2020]. Repeat for both arms.
Hold the rod out in front of you and let the weight hang at the end of its string. Your palms should be facing down. Start to turn the rod with your arms — the string should start winding up and the weight should start climbing towards the stick. Stop when the weight touches the stick, then, carefully roll it back down to the floor. Do not stop or let your arms fall throughout this exercise. Repeat for three to five windings or until you are sufficiently fatigued.
Place two barbell plates of the same size on the floor in front of you so that you are facing their wide edge and so that they are touching each other. Grip both plates at once over the top — your fingers should be on one side of the plates and your thumbs should be on the other. Lift the weight off of the ground and hold it in front of your hips as if you were doing a deadlift. Pinch the weights together to keep them from slipping. Hold for 30 seconds (or as long as you can), then set the weights back down. [6] X Expert Source Pete CerquaCertified Personal Trainer & Nutritionist Expert Interview. [14 May 2020]. Repeat for 3-5 sets or until you are sufficiently fatigued. Perform this exercise while sitting on a bench and hold the weights well away from your feet. If you must stand, keep a wide stance. If you keep your feet together, the plates are more likely to hit them if they slip out of your hands.
Pullups Chin ups Bicep curls Deadlifts Seated rows Lat pulldowns Chest presses Chest flies Shoulder presses.
Prayer stretches: Start with your palms together in front of your chest. Slowly lower your palms (keeping them together) until your forearms form a straight line. This should look a little like you’re praying and you should feel a gentle stretch in your forearms. Hold this stretch for 30 seconds and repeat several times for best results. Wrist flexor stretch: Extend one arm in front of you with the palm facing up. Point your hand at the floor by bending your wrist — don’t turn your arm. Apply gently pressure with your other hand until you feel a moderate stretch. Hold for 30 seconds, then switch hands. Wrist extensor stretch: Extend one arm in front of your with the palm facing down. Point your hand at the floor by bending your wrist. Apply gentle pressure with your other hand until you feel a moderate stretch. Hold for 30 seconds, then switch hands.
This requires a ton of forearm strength to pull off – these exercises are for further training, not beginners. [8] X Research source
Pull the lower half of your torso up so that it is parallel to the ground. Use the grips mentioned above. [9] X Research source
You could also use hanging “rock holds,” used to help train rock climbers. They can be found at many gyms already, even if they don’t have a wall. [10] X Research source
Move further and further away from the wall to increase the challenge.
Try them as well with the outside edge of your hands. Can you “walk” forward on your feet and the blades of your hands?[11] X Research source
Really ready to test yourself? Try a handstand push-up. Simply bend your elbows out to lower yourself to the ground slightly, then push back up to a full handstand. This is much easier with the wall for support.
