Having trouble with dropping things easily? Feel like your grip strength could use improving? Try this simple routine for building up your wrists and grip.

Unless specified otherwise, perform 2 sets of 20-25 repetitions for each of these wrist strengthening exercises. Perform Day 1 and Day 2 each week with at least 3 days between workouts. Please feel free to contact me with any questions and visit WatchFit for more tips and exercises!

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Day 1

ROPE CURLS

Using a rope handle attached to a low pulley, start with your palms facing your body and your arms hanging straight down at your side. Keeping the elbows in at your side, curl your hands up to your shoulders. Keep a neutral grip throughout the movement.

Brachialis and Forearms.

Biceps

WRIST CURLS

Place your forearms flat on a bench or your thighs, with your wrists off the end. Keep your elbows down on the bench and hold the resistance with your palms up. Let the resistance roll down to your finger tips and then curl the bar up as far as possible.

Forearm flexors.

 

FOREARM CIRCUIT

  • -Reverse wrist curls  supersetted w/

  • -Wrist curls

Perform for 2 sets of 15 each with no rest. Don’t worry about full Range of Motion. Do everything as fast as you can.

  • -Then do a set of 15 Reverse curls as fast as you can. Repeat the whole thing for 20 and 25 reps.

  • -Squeeze bar for 15 sec.  Remember to breath.

  • -Hold your hands in front  of your chest with your palms facing out. Open and close your fingers as fast as you can 20 times.

  • -Turn your palms towards your body and open and close your fingers as fast as you   can 20 times.

  • -Pick up the bar, use your left hand to provide resistance and with your right hand rotate the bar out 10 times. Repeat with the other arm.

  • -Hold your arms over your head and open and close your fingers as fast as you can 50 times

Brachialis, Forearm extensors, Forearm flexors

Biceps.

 

wrist strengthening exercises_2

Day 2

ZOTTMAN CURLS

Start with your palms facing your body or facing up and your arms hanging straight down at your side. Keeping the elbows in at your side, curl your hands up to your shoulders. Twist your wrists so that your palms are facing up and towards your body at the top of the exercise (supinate) At the top rotate the palm down (pronate) and lower.

Biceps, Brachialis and Forearms.

 

REVERSE WRIST CURLS

Place your forearms flat on a bench or your thighs, with your wrists off the end. Keep your elbows down on the bench and hold the resistance with your palms down. Let the resistance roll down to your finger tips and then curl the bar up as far as possible.

Forearm extensors.

 

5 MINUTES OF FUN

Grab a fairly light barbell or PVC pipe. With a firm grip, rotate the bar forward for 1 minute. Then rotate the bar backward for 1 minute, to the right for 1 minute, and to the left for 1 minute. Finish by performing reverse curls for 1 minute as fast as possible.

Brachialis, Forearm extensors, Forearm flexors

Biceps.

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