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• Advice
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• Sit on a bench or biceps. Hold the dumbbell so that your palms are facing up. Using only forearm muscles, curl the dumbbells toward the maximum wrist without bending your elbows. Lower the dumbbells back down and repeat the lifting. Repeat for both hands.
• Do it three times, 15 reps at a time, or until you feel tired enough. Unless otherwise stated, this workout count is considered correct for all exercises in this article.
• You can also do this exercise at home with a bucket of water or a bottle of milk instead of dumbbells.

Roll your wrist upside down to practice the other side of the wrist. The wrist restraint is done just as it sounds - performing a normal wrist curl. This is great for practicing after you've done a few regular wrist swings, just to be sure all wrist muscles are exercised.

• Sit on the couch. Place one forearm on your lap so your hand is stretched out from your knee. Hold the dumbbells with your palms down. Let the dumbbell hang down in your hand, then use your wrist only to pull it to a height equal to the rest of your arm. Lower the dumbbells back down and repeat the lifting. Repeat for both hands.

Practice wrist twisting. This exercise may seem novel, but if you practice it hard, it is very effective at strengthening wrists. To do this, you need a hard piece of tree (such as a broom handle or a dumbbell without a weight). Tie a moderate weight (2-5kg) dumbbell to one end of a sturdy string, and tie the other end to the center of the log.

• Hold the log in front of you and let the dumbbell hang freely at the end of the string. The palms were facing down. Start spinning the tree with your hand - the rope also starts to roll up and the dumbbells are pulled towards the log. Pause when the dumbbells hit the log, then carefully swing the tree backwards and bring the dumbbell down. Do not stop midway or let your arms hang down throughout the exercise.
• Repeat 3-4 times or until you are tired enough.

Practice clamps with both hands. This difficult exercise uses barbell wheels, making it a good choice for those who are already healthy and want to take wrist and forearm strength to new heights. Since weights can cause serious injury if dropped, you should only do the exercises above if you don't have much training experience.

• Place in front of two equal sized barbells, so that you are facing the big side of the dumbbells and the two weights are close together. Also, clamp the top of the two weights - fingers on one side of the dumbbell and your thumb on the other. Lift the dumbbell off the ground and hold it in front of your hips like you're lifting a traditional weight. Clamp the two weights together so they don't slip. Hold the dumbbells for 30 seconds (or depending on your health), then lower the dumbbells back down.
• Repeat 3 - 5 times or until you are tired enough.
• Do this while sitting on the bench and keep the dumbbells away from your feet. If you have to stand, you should feet wide open. If you stand with your feet closed, the dumbbells can fall on your feet if you slide your arms.

Do exercises based on grip to indirectly improve wrist health. At the gym, there is a lot of exercise direct is aimed at the wrist but is still dependent on grip, so will indirectly train the forearm and wrist muscles. If you're serious about developing wrist health, add these exercises to your exercise program to give your wrists a better chance of moving throughout the week. Here's a quick list of exercises that use forearm / wrist grip - and more (you'll see all exercises that require a bar or handle to move weights) .

• Pulls the bar of hand
• Pull the bar back
• Biceps roll
• Traditional weightlifting
• Sitting on the barbell
• Pull the bucket cable
• Chest push
• Chest pressure
• Push the dumbbells over your head.

Don't forget to stretch your wrists for improved flexibility. Like the other muscles you're working on, your wrists need to be stretched to stay flexible and healthy in the long run. Also, regular wrist relaxants are a way to prevent painful illnesses like carpal tunnel syndrome that can develop over time as the body ages. Here are some wrist stretches:

• Wrist stretching: Start with palms clasped in front of chest. Slowly lower your hands (always clasped) until your forearms form a straight line. This pose looks like you are praying, and will create slight traction in your forearms. Hold this position for 30 seconds and repeat several times for best results.
• Wrist flexors: Extend one arm in front, palms up. Point your hand to the floor with your wrist flexion - don't rotate your arms. Use your other hand to apply slight pressure until you feel the pull is just right. Hold for about 30 seconds and then switch hands.
• Wrist stretcher: Stretch one arm in front, palms up down. Point your hand to the floor by flexing your wrist. Use your other hand to apply slight pressure until you feel the pull is just right. Hold for about 30 seconds and then switch hands.

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Method 2 of 3: Develop wrist health at home

1. 

   Use both hands for one-handed work. For most people, the dominant wrist is significantly stronger than the non-dominant wrist. If you try to use your opposite hand for everyday tasks, you may be surprised by how difficult it is to complete tasks. Try to use that hand - over time, the weak wrist gets stronger and makes the job easier. Below is a list of things you can do with your "non-dominant" hand.
   • Brush teeth
   • Write
   • Use mouse / touchpad computer
   • Eating
   • Stirred

2. 

   Squeeze a hand ball or use a palm exercise device. You've probably seen these portable exercise devices in gyms, places with high work pressure (like home offices) and so on. Although they come in a variety of shapes and sizes, socks they all share the same basic idea - hold the device in hand, squeeze it hard but firmly, release the grip, and repeat. All of that only!
   • They are very beneficial when you have a free hand. For example, you can practice for one wrist while talking on the phone or reading a book.

3. 

   Practice your wrists with a golf club. Are you thinking of playing golf someday? Get your golf club ready for this exercise, which is great for improving wrist health over its entire range of motion. You can also use a hard object that is long but light enough to be operated with one hand (like a broom handle).
   • Stand with arms at your hip and hold the golf club handle. Using only the wrist, point the stick slowly upwards, then point the stick back down. Repeat until you feel "tired" in your forearms.
   • To increase the difficulty of the exercise, start with a light stick, then gradually increase the club weight.

4. 

   Practice wrist rotation. These low-resistance exercises are great for short breaks in the office, or in situations where you can't do more complex exercises (like in an airplane). They are sometimes used in physiotherapy, but don't let that discourage you if you are perfectly well, as wrist rotation can be very relaxing if you are anxious.
   • Stand or sit with your hands out in front of you, palms down. Move your wrist in a circular motion to the left, then to the right. You should hold and open your hands during the exercise to increase the amount of motion in the exercise. Once your mind is relaxed, roll your palms up and start over.

5. 

   Exercise using elastic strings. Elastic bands are wide gauge strings made from rubber that are commonly used in physiotherapy but are also great for strength training if the purpose is not to recover from injury. You need a sturdy elastic strap - they are usually sold at sporting goods, but you can also buy elastic bands at physiotherapists. Here are two elastic exercises to try:
   • Wrist bend: Loop the elastic cord around the fingers of one hand, then stand with your arms to your side, elbows bent at 90 degrees, and palms facing in front of you. Clip the other end of the elastic cord under the foot, or attach it to the floor. Bend your wrist up as much as you can, then release your hand back down and repeat. Keep your forearms steady while performing the exercise. Note that this exercise is very similar to the wristband exercise outlined above.
   • Wrist stretch: Very similar to wrist flexing, but palms down. This exercise is very similar to standing wrist curl.

6. 

   Exercise with the rice barrel. This creative exercise doesn't have much in common with the other exercises on this list, but the tools and practices are simple, and it's also very effective at developing wrist and forearm strength. In fact, some baseball teams also recommend their members to do this exercise to increase wrist strength. All you need is a crate large enough and deep enough that you can comfortably fit your hands without touching each other, and enough rice to bury your hand in the barrel.
   • Start pouring rice into the barrel. Dip your hands in the rice until the rice reaches your wrists. Next, do the following with both hands and repeat until you feel tired - the resistance of the rice to the hands will make the wrists work significantly heavier.
   • Grab your hands and rotate them back and forth in a circle.
   • Open your hands and rotate them back and forth in a circle.
   • Open and hold hands while soaking in rice.
   • Move your hand up and down.
   • Do a wrist curl with palms facing you.
   • Do a wrist curl with palms facing out.
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Method 3 of 3: Perform advanced hand grip exercises & exercises

1. 

   Change the grip of your hand when pulling on the lap bar by keeping your thumb under the bar, and the inside of your wrists facing forward. Basically, you have to keep the palm of your hand just below the beam. This pose makes it much harder to pull the bar, but the wrists will be more active.
   • You must have very strong forearms to pull yourself up - this is a lift, not for beginners.

2. 

   Pull the lap bar with your cupped hand on the bar of larger diameter, touching only the tip of your finger and the heel of your hand against the bar. This stretching variation is difficult but worth doing, you will have to cuddle your hands on the bar or beam so that the entire body is held steady by the wrist. Start with 1-2 reps, and keep working until you can do 8-10 reps in a row.

3. 

   Develop strength by holding the bar rather than moving up and down. Get in position and hold still, try to hold for about 45 seconds to one minute at a time. Take a little longer break (for example, if you hold 45 seconds, take a minute break), then repeat twice. Any exercises that require you to keep your wrists still while resisting pull will help develop wrist strength. To make the exercise more difficult:
   • Pull the lower half of the upper body up so that it is parallel to the ground.
   • Use the fist grip mentioned above.

4. 

   Consider using a fist ball when pulling the bar. They will cause the wrist to move in a variety of ways, to prevent only a few muscles from being exercised. Two balls will be hung on a single beam to create a round grip (more difficult to grip), and help develop significantly forearm, finger and wrist strength.
   • You can also use the "climbing hook" used for climbing training. They are sold in many gyms even though they have no walls.

5. 

   Do push-ups with your forearms. Stand about 1.5-1.8m from the wall, put your hands on the wall to support your body. You will stand at an oblique angle from the wall. Place your fingers on the back of your hand so that the heel of your hand leaves the wall. Then slowly lower your fingers and repeat. Do 15-20 reps.
   • Move further and further away from the wall to increase the difficulty of the exercise.

6. 

   Do push ups with your wrists. This exercise can be traumatic if you haven't exercised a lot, so start in the crawling position before moving on to plank. Instead of a pushup with your palms flat on the floor, roll your hand back toward your feet and lean on the back of your hand. Do regular push-ups.
   • Try push ups with the outside of your hand. Can you "step" forward on the foot and the edge of the hand?

7. 

   Do push ups on the knuckles. Begin holding your hands and leaning on your knuckles. This is a conciliatory exercise to develop wrist strength, although you need to harden your knuckles first, otherwise you will experience pain. Start with a soft surface like carpeted floors or gym foam flooring.

8. 

   Plant bananas on hard ground or on double beams. This will put the pressure of the whole body on the wrist, and if you can't keep your wrist steady, you won't be able to maintain the posture. Don't worry if you aren't able to do a full banana right now - you can rest your feet on the wall for balance without significantly reducing the effect on your wrists.
   • Are you ready to give it a try? Do push ups in a banana planting position. Simply bend your elbows outwards to lower yourself slightly to the ground, then push yourself back into banana planting position. This exercise is much easier with a wall support.
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Advice

• Drummers often have strong wrists and hands. You don't have to buy a drum to hit, just tap a pencil or a stick on a surface.
• Start each exercise with a light weight to avoid injury.
• Practice punching lightly on punching bags, but punch many times.
• Hire a personal trainer to help you develop wrist health or any part of your body. They can teach you tips for getting better quickly.
• Use two dumbbells at the same time or dumbbells to increase the intensity of your training.
• Doing a push-up will work out the entire upper body, including the wrists.

Warning

• As with any exercise, you run the risk of wrist injury if you overdo it. Do not do more than the three exercises mentioned in this article per day.
• If you feel pain then don't try to force yourself.
• Do not increase the weight too fast! You may be injured.