How to strengthen the wrists

Exercises to work out the muscles of the hands are aimed at strengthening the forearms, hands and wrists, are an essential element of the bodybuilder's training program. They should be an integral part of the warm-up, as well as finish the lesson in the sports or home gym.


  • 1 What are the benefits of exercises on the forearms and hands "> 2 Basic exercises to strengthen the wrists and forearms
    • 2.1 "Warm up"
    • 2.2 “Intensive”
  • 3 Conclusion

What are the benefits of forearm and hand exercises?

Many athletes, intensively working out triceps and biceps, do not pay enough attention to wrists and forearms. Remaining undeveloped, they do not allow the athlete to realize their full potential. Thanks to the forearms and wrists, the most effective exercises are performed on the deltoid muscles, biceps, triceps, back, chest. They must be strengthened, become part of every training.

Complaints about weak and thin hands are primarily associated with the lack of proper attention to this part of the upper body. This, incidentally, applies to the legs. If they are not worked out, they remain underdeveloped. Permanent work on the hands allows you to change position. Wrist exercises need to be performed regularly, and then even weak and undeveloped wrists with forearms strengthen

Basic exercises for strengthening the wrists and forearms

There are seven effective, fairly simple exercises to forget about what weak arms are. To do this complex is recommended three times a week. The main thing is that it is performed on a regular basis.

"Warm up"

The following exercises prepare you for more intense and difficult ones. They will warm up and prepare their wrists for further more difficult work.

  1. Fist your fingers on both hands. Lock this position for half a minute, unclench your palms. Repeat flexion and extension twice a minute.
  2. Bend your wrists for 30 seconds, and then straighten. Do not bend your elbows. They must remain straight all the time.
  3. Stretch your hands in front of you and pull your wrist forward, raise your palms up, hold the position for 30 seconds, return to the starting position. Repeat at least 4 times, i.e. a total of 2 minutes.


As soon as the hands are warmed up, proceed to the remaining four exercises:

  1. Bending the arms. Take a sitting position, straighten your back. Take a lightweight dumbbell, place your hand on the upper part of the leg so that it lies on the hip. Raise and then lower the pinched weighting agent. Perform 3 runs of 20 repetitions each. Exercise perfectly develops the brachioradial muscles.
  2. Flexion of the wrist. It is carried out from a similar previous position. The hand to maintain balance is placed exactly on the thigh. The wrist with a dumbbell is raised and lowered. Do at least 3 sets with 20 repetitions each.
  3. Reverse (reverse) flexion of the wrist. Sit with your dumbbell in your hand, straighten your wrist, and then bend it. Make sure that your palm is facing down and your elbows do not come off your hips. Perform 3 sets of 20 bends.
  4. Finger flexion. A simple, but excellent muscle development of the arms and fingers exercise. Take a dumbbell, and put your hand on your hip so that the back is pointing up. Squeeze at the same time as lifting the dumbbell, and relax your fingers while lowering. Choose the weight of the weighting material that is most comfortable and light for lifting.


These seven basic exercises allow you to strengthen and develop the muscles of the arms from the shoulders to the tips of the fingers. Regular exercise of this type of training increases manual dexterity, which is crucial for training in the gym and during athletes ’competitions.