Wrist Workouts With Weights: Best 6 Postures

Wrist Workouts With Weights: Best 6 Postures

If action movies have taught us anything, it’s that most of us will spend some time hanging from the cliff edge of a building at some point in our lives. You’ll need a strong hand if you want to survive.

Even if you don’t spend much time fighting off villains and dangling precariously from cliff edges, having strong wrists can still make life easier. Wrist strength and flexibility are essential for a variety of activities, including typing, grocery shopping, pull-ups, and opening that tricky jar.

You’ll discover six practical poses in this post that will help you strengthen your wrists and improve your wrist exercises.

Why It is Necessary to Exercise Your Wrist?

Help Increase Flexibility

The wrist can move in many different directions, such as pronation, supination, and radial/ulnar deviation. In order to promote wrist mobility and increase flexibility, wrist exercises help stretch the ligaments in the wrist.

Help Build Grip Strength

The range of motion used to perform wrist exercises engages the forearm muscles to aid in strengthening the grip. For many upper-body exercises, such as pull-ups and barbell bench presses, a firm grip is necessary.

Wrist Workouts With Weights: Best 6 Postures

Help Prevent Wrist Pain and Injury

Fractures and sprains can happen more easily to weak wrists. By placing undue strain on the median nerve, which runs from your hand to your upper arm, repetitive movements can cause wrist pain and, in severe cases, carpal tunnel syndrome. Increasing the strength of the wrist muscles helps to reduce pressure on the median nerve and gives the wrists the protection they need from harm.

Best 6 Postures to Exercise Wrist With Weight

Wrist Exercise With Dumbbell

Wrist Extension With Dumbbell

To begin a set of dumbbell wrist extensions, sit at a table in a chair, extend your forearm out in front of you, and suspend your wrists over the edge of the table. A light dumbbell should be held in one hand with the palm facing down. As you slowly extend your wrist to lower the weight, do so with care. To lift the weight, then curl your wrist back in your direction. After 10 repetitions, switch to the other hand and repeat the exercise.

You’ll need a chair, a table or desk, and a dumbbell for the wrist extension.

  • Sit in the chair with your forearm resting on a table. Hang your wrist and hand over the edge of the table while holding a 2- or 3-pound dumbbell.
  • With your palm facing down, slowly lift your hand so the back of your hand moves towards the ceiling. On the table, keep your forearm in place.
  • Hold the position for a few seconds after your wrist has reached its full extension, then slowly lower your hand to the ground. Ten to fifteen times, repeat this motion.
  • Do two to three sets.

Wrist Flexion With Dumbbell

Holding the weight while keeping your forearm on the table, continue.

  1. Your palm should now be facing the ceiling as you flip your hand over.
  2. Maintain your arm’s back against the surface. Then extend your wrist so that your palm faces upward.
  3. Hold the position for two to three seconds after your wrist has reached its maximum range of motion. Then, gradually bring your hand back to its starting position.
  4. Repeat the wrist flexion exercise for two to three sets of 10-15 repetitions.

Wrist Supination With Dumbbell

Wrist supination is the motion of turning your wrist over, so your palm is face-up. This motion is performed by the biceps muscle in your upper arm and smaller muscles in the forearm.

  1. Sit in a chair with your wrist and hand hanging over the edge and your forearm resting on the table. Face the ceiling with your thumb.
  2. Hold the end of a small (1- to 3-pound) dumbbell in your hand, like you would hold a hammer.
  3. Allow your wrist and hand to slowly turn so that your palm is facing up upwards and upwards towards the ceiling.
  4. Keep your hand in the end position for a few seconds, then slowly rotate it back up so the dumbbell is once more straight up.

By switching which direction your wrist rotates, you can combine the supination exercise with the pronation exercise described in the following step.

Wrist Pronation With Dumbbell

Wrist pronation refers to the position of your hand facing down as if you were pouring a pitcher of water.

  1. To strengthen your wrist pronators, sit in a chair with your forearm supported on a table and your wrist and hand over the edge.
  2. Hold a dumbbell so that the weight is pointing up toward the ceiling at one end.
  3. Turn your hand slowly so that the palm and wrist are facing the ground. After a brief period of holding this position, slowly return your hand to the starting position with the weight pointing upwards towards the ceiling.
  4. Execute two or three sets of 10 to 15 repetitions.

Turn your palm up and down in opposite directions if you’re combining this exercise with wrist supination (in the previous step).

Spread Hand Stretch and Flexion Stretch

Paired wrist movements called extensor stretches and flexor stretches are simple stretching exercises to help extend your wrists. Stand straight with your arms at your sides while performing these stretches. Then, extend your right arm straight out in front of you at shoulder height. Use your left hand to gently extend your right wrist so that the palm is facing away from you (wrist extension stretch). Then, lower your hand so that the palm is facing you (a wrist flexion stretch), and once more, gently use the hand on the other side to deepen the stretch. Your forearm and wrist should feel these stretches.

Wrist Workouts With Weights: Best 6 Postures

Drag Bands Stretch and Bend

This exercise uses a resistance band in place of a dumbbell and uses the same range of motion as wrist curls. Sit comfortably in a chair in front of a table. Hang your wrist off the edge and place your forearm on the table with your palm facing down. Place one end of the resistance band around your foot and the other end around the back of your hand. The resistance band can be tightened by wrapping it around your hand. Slowly lift your hand to pull back against the resistance band. In a controlled movement, lower your hand back down. After completing 10 reps, switch hands and perform the exercise again.

Final Thoughts

Exercises for the wrist help strengthen the muscles there so they can support a full range of motion. To prevent repetitive motion injuries like carpal tunnel syndrome, a strong wrist is necessary. Exercises for the wrist are frequently given by physical therapists to patients who are recovering from accidents or regaining mobility after surgery. Before performing wrist strengthening exercises if you have wrist pain, speak with a medical professional for advice.


Is Wearing Wrist Weights Good for You?

Benefits. Adding wrist weights to your exercise routine can boost the intensity of your workout. The amount of oxygen you breathe can be elevated by 5% to 15% by using weights between 1 and 3 pounds. Additionally, it increases heart rate by 5 to 10 beats per minute.

Should I Train My Wrist Every Day?

As we exercise to keep our body healthy and fit, in the same way, it is important to do some stretching exercises every day to relax your wrist muscles and ease the pressure. Here are some typical wrist motions and exercises that you ought to do each day.

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