Whether you’re looking to build forearm and grip strength to help make daily activities easier such as carrying heavy objects or simply increase wrist stability for peace of mind, then wrist exercises are the way to go, but first there are some important things you need to know before you begin.

Just follow these top 5 tips for getting started in wrist exercises.

1. An important factor before you start any new wrist exercise or training program is to make sure that you are fit enough to engage in the given activities. It is therefore recommended that you consult your doctor or GP in advance.

Sorry guys, I appreciate that wrist exercises engage only a small amount of muscle tissues and joints, yet it is still important to get the all clear as you don’t want to injure yourself or aggravate any pre-existing conditions (e.g. Carpal Tunnel Syndrome).

If you don’t get yourself checked, then you run the risk of making things worse for yourself in the future. So it’s better to be safe than sorry.

2. Another important consideration for wrist exercises is deciding on what type of exercises you should undertake (e.g. reverse forearm curls, stretching etc) and what equipment will be required (dumbbells, barbells, Gripstik Wrist Trainer). It’s critical that you buy equipment from a reputable supplier, especially where exercise equipment is concerned, as you don’t want something going wrong during training. Also try to look out for good product reviews and you should be fine.

3. You don’t have to train your wrists daily as the supporting muscles in the hands and forearms are like any other muscle groups and also require rest to grow stronger. So make sure you get at least 48 hours rest between direct wrist exercises and forearm training to allow ample time for recovery.

4. Instead of complicating your wrist training by doing a large number of different wrist and hand exercises, try starting off with just one exercise at a time and seeing how you feel. You can then slowly add extra exercises as you progress. Try to keep the rep ranges relatively high (above 15 reps) as this will not only build wrist strength but also increase forearm endurance.

5. Have you considered adding wrist  and forearm exercises to your existing sport (e.g. weight training, golf etc) It’s not as difficult as you might think. What you need to do is conduct your training as usual and finish off with your wrist training program. This is because training your wrists intensively may temporarily reduce grip strength, and you don’t want to weaken your grip before conducting your other exercises, so it’s best to leave them until the end.

So if you’re serious about building wrist and forearm strength through wrist exercises, then simply follow these 5 tips and you should soon be on your way to reaching your goals! Good Luck!

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Below I have listed three forearm exercises that you should consider doing on a regular basis as they will form the foundation of a good overall wrist exercises program. As always before performing any forearm exercises, start off by correctly warming up by doing some form of wrist stretch to help warm up the surrounding forearm muscles and also loosen the wrist joints.

Here are the three key foundation exercises you should be doing.

Wrist Curls – This exercise will help build the inside forearm muscles, and will add grip strength as well as wrist stability to help prevent injuries in the future, such as golfers elbow.

Read more about this forearm workout

Reverse Wrist Curls – The same as the above exercise except your palms start off facing toward you.  This exercise is responsible for developing the exterior forearm muscles and will often result in giving you the defined look at the top of your forearms. This exercise is also great for building wrist strength and can help prevent sport related strains such as Tennis elbow.

Read more about this forearm workout

The Hand Gripper – Although it may not be thought of as a conventional forearm exerciser, the hand gripper has definitely earned its place as a top wrist exerciser / forearm exercise tool. This is because despite appearing to only be working the hand muscles, it’s predominant benefits are received by the forearm muscles, which is why many individuals relate to feeling a burning sensation in their forearms after using the hand gripper.

Note – The hand gripper comes in many different variations, shapes and sizes. For more info on hand grippers and hand exercises visit the hand exercises page.

So there you have it, the 3 essential strong forearm exercises that you should do as part of your overall wrist exercises program.

Technorati Tags: Forearm Exercises, Forearm Workout, Hand Exercises, Wrist Exerciser, Wrist Stretch

For this particular wrist training I prefer to use a barbell (although dumbbells are also a viable option) as it allows me to complete the exercise quicker than working one forearm at a time, yet I do not have to sacrifice technique or intensity in the process.

This particular forearm workout, works the extensor carpi radialis longus, the extensor carpi ulnaris and the extensor carpi brevis. In plain English, they are the muscles which run from the humerus to the metacarpal bones in your hands. Performing these forearm / wrist exercises on a regular basis will help increase wrist stability whilst also adding definition to the outside upper portion of your forearms.

Note – I recommend you start with a light weight and focus on correct technique and repetitions to start off with. You can later move up to a heavier weight if desired. Aim for around 12-15 reps.

Performing the Forearm Workout

• Start off by kneeling in front of an exercises bench with your forearms resting across the bench.

• Holding the barbell with both hands, palms facing down, fists closed and knuckles toward the floor, slowly raise the bar until your knuckles are facing upwards.

• Hold this position for a count of one and squeeze for maximum contraction and blood flow, then slowly lower the barbell to the starting position.

• Once back at the starting position, hold for a further 1 second and repeat the process until you have reached your desired rep count.

Remember – Just as with the standard wrist curl, to increase wrist strength , the reverse wrist curl should always be executed with strictest form as it is an essential part of your forearm workout program.

Technorati Tags: Forearm Exercises, forearm strength, Forearm Workout, increase wrist strength, Wrist Exercise, wrist stability

The reason we are going to focus on the static wrist stretch is because it is very safe if done correctly, as it allow you to slowly ease into the stretched position and requires no sudden movements. You are therefore also less likely to cause unnecessary strain afterwards whilst performing your wrist exercises.

There are many different levels of wrist stretches you can perform, depending on joint flexibility, joint health (prior injuries, carpal tunnel syndrome etc), but for the sake of safety, we are only going to focus on two very basic stretches.

The first is the wrist flexion stretch and the other is the wrist extension stretch. Let us now take a look at how to perform these 2 very important wrist stretching exercises.

The Wrist Flexion Stretch

• Start off by extending your right arm out in front of you with your elbow locked out and your right hand palm facing towards you.

• Then using your left hand, proceed to bend your right wrist by pulling your right hand slowly towards you until your wrist is fully stretched.

• Hold this position for a 3 second count and relax. Then repeat 5 more times.

• Finally move onto your left arm and repeat the above instructions.

Note – We have included a short video to demonstrate the above technique.

The Wrist Extension Stretch

• Start off by extending your right arm out in front of you with you elbow locked out and right hand palm facing outwards away from you.

• Then using your left hand, proceed to bend your right wrist by pulling your right hand slowly upwards and towards you until your wrist is fully stretched.

• Hold this position for a 3 second count and relax. Then repeat 5 more times.

• Finally move onto your left arm and repeat the above instructions.

In summary, whenever performing any form of wrist stretch always ensure you take proper precautions by ensuring that you are adequately warmed up. Never stretch when cold. Although these 2 stretches are very basic, the importance of them should not be overlooked as they are very effective at preventing injuries.

Technorati Tags: Wrist Exercises, Wrist Strength, Wrist Stretch

This wrist exercise works three major forearm muscles, the flexor carpi radialis, the palmaris longus and the flexor carpi ulnaris, and should be a staple part of your wrist exercises program.  These three muscle groups run from your elbow to your wrist and are primarily visible on the inside of your forearms. Building these muscles will add size and shape to the upper inside portion of your forearms.

Note – I recommend you start with a light weight and focus on correct technique and repetitions to start off with, especially if this is your first forearm workout.  You can always move up to a heavier weight later if desired. Aim for approximately 12-15 reps.

Performing the Forearm Workout

• Start off by sitting on an exercise bench or chair. Rest your forearm on your thigh with your wrist slightly beyond your knee (this will give your hand the space it needs to rotate freely).

• Hold the dumbbell in your hand and let it hang in your extended finger tips, with your open palm facing away from you.

• Slowly contract your fingers by rolling the weight up into your palm and simultaneously curling your closed fist toward your forearm.

• At the top position, you should almost form a right angle between your hands and your forearm.

• Hold that position for a count of one and squeeze to ensure ample blood flow through your forearm.

• Finally lower the weight slowly back to its starting position for a count of one and repeat.

Remember – The wrist curl forearm workout will play a major part of your overall wrist exercises program so be sure to always practice perfect form, as this is the key to increase wrist strength.

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