Wrist and Forearm Exercises

These first two are done with dumbbells.

Sit on a chair with a weight in each hand,, arms resting on your thighs, palms down. Then extend up however many reps.
Then, roll your arms so they are palm up. With control, open your hands up, letting the weights roll down to the fingertips. When they've rolled as far as they can without rolling off your fingers, roll the weights back up into your palms and curl your hands up as far as they will go, roughly the same number of reps as the last one.

For the last one, you'll need a piece of PVC pipe that you'll be able to hold onto, but the wider the better, a piece of rope long enough to tie as described at the end of the paragraph with about 2 feet left loose, and a weight, a plate or dumbbell will work. Tie the rope to the middle of the PVC pipe, and then around the weight.

Hold the pipe out at shoulder height, palms down, with the weight hanging all the way down. Then, moving your arms as little as possible, roll the PVC so the rope wraps all the way around it, then unroll it the same way. This one is tougher than it sounds and be conservative withe the choice of weight to start.

must resist must resist

Wow, impressing. kept yourself in check! lmao

must resist must resist

LMAO!!!!!

i think these ladies want to help lol.......


hammer curls are good i think pull ups help too

I'm a fan of the exercise holding the weight in your hand (which is resting on your thigh palm up) and letting it extend down then rolling it back up and flexing as hard as I can for a second, then slowly rolling back down etc... up and down, up and down ;-)

okay... i'm sorry, friends don't defriend me for my next comment..


"experimenting" with yourself will stronger your muscles:laugh: :laugh: :laugh:

Bah ha ha ha ha ha ha!!!! Danger you're a bad one, love it!

Wrist curls as ndhr3d mentioned are quite good. But I've found that I usually neglect to do these while training.

So I invested in a pair of "heavy duty" / "extra stong" grippers http://www.heavygrips.com/ (something like this...just searched in google this was my first hit, not related to the company in any way).

I can use them while at my desk and they are small enough to dump in my bag and forget about them

So I invested in a pair of "heavy duty" / "extra stong" grippers http://www.heavygrips.com/ (something like this...just searched in google this was my first hit, not related to the company in any way).

I can use them while at my desk and they are small enough to dump in my bag and forget about them

Same as you, I tend to not do wrist curls... I'm going to look into your grips and give them a try!! Thanks for the suggestion.

Here are some therapeutic wrist and hand exercises.



For the forearm, I'd recommend the weighted wrist curls, but also do the reverse weighted wrist curls.

I think I should add a friend of two from this thread!

Anyhow, I got The Grip Master's Manual. I highly recommend it. Reasonably priced. You may find it used on Half.com or similar.

another good one, if you have the equipment. A small broom handle (round, wooden, 12" or so) with a hole drilled through the middle and a 3-ft length of nylon rope tied through the hole (so it can't slip back through) with a 2.5 or 5 lb weight tied to the other end of the rope.

Just hold the stick sideways with both hands (one on either side of the tied rope) and the weight hanging at full length toward the ground... start winding the rope up on the stick using your hands/wrists... one or two winding up and slowly unwinding down with a weight tied to the end of the rope really get's the wrists burning!