PT Volkan Dincer

Best Wrist Strengthening Moves

The wrists are the second region that bears the burden of daily life the most, after the feet. You may feel pain in your wrists while using a mouse on a desk computer, cleaning at home or lifting weights at the gym. While this does not pose a problem for people with strong wrists, it turns into an ordeal for people with weak wrists. If you are one of those who say that my wrists hurt, we advise you to read this article to the end. Because you can strengthen your wrists and get rid of your wrist pain complaints by applying the wrist strengthening techniques that we will talk about at home or in the gym.

What Are Wrist Strengthening Techniques?

There are many exercises that can be done to strengthen the wrists. Some of them require simple sports equipment, while others do not need any sports equipment. When you practice these movements, which can be easily performed at home, at regular intervals and without interruption, you can observe that your wrist pain decreases over time.

It is not possible to have the sports equipment used to strengthen the wrist with us at every moment. Both their weight and the fact that they are not foldable prevent us from carrying these equipment with us. This situation does not need to discourage you, because with some simple movements, you can continue to strengthen your wrists throughout the day.

Wrist Strengthening Movements Without Sports Equipment

Fist Wrist Strengthening and Thickening

clenching wrist strengthening exercise
Wrist strengthening exercise with fist clenching

wrist strengthening It is one of the easiest movements to do. You have to sit on a hard surface to practice the movement. You can perform this movement on the chair, or you can sit cross-legged on the floor. The important thing here is that your body is in an upright position. After bringing your body to an upright position, open your arms to both sides. Then start clenching and loosening your fists. You can apply this extremely simple but effective method in almost every moment of your life.

Joining the Hands to Strengthen the Wrists

This movement may be familiar to many of us from the yoga visuals, but the purpose here is a little different. To start the movement, you must first sit up with your body upright. Then you should bring your hands together at chest level. The challenging part of the movement starts from here. With your hands together at chest level, you should move your elbows up and down. This seemingly innocent act strengthen wrist muscle has a very strong effect on

Although it is possible to strengthen the wrist without sports equipment, wrist movementsIt is an undeniable fact that it is more effective. Even if you have difficulty in the movements you will do with sports equipment, you will get used to it over time and you will spend less effort.

Related Article: Strength Training Workout

Working with the Wrist Strengthener

Hand Spring Wrist Strengthening Movement

hand spring wrist strengthening movement
Hand spring wrist strengthening movement

The hand bow is one of the easiest to carry sports equipment. You can easily strengthen your wrist muscles with this sports equipment, which is extremely simple to use. Besides, one of the most beautiful features of the hand bow is just wrist strength It is not only effective in winning, but also very successful in strengthening your hand muscles. As for how to perform the movement, grasp the hand spring in your palm. Then tighten your palm, relax it. You can continue this movement as long as you want.

Wrist Strengthening with Wrist Band

One of the sports equipment that is extremely effective in strengthening the wrists is wrist bands. These tapes, which attract attention with their aesthetic appearance, are produced according to certain weights. You can choose the most suitable weight for you, or you can use the ones whose weight levels are increased or decreased. The bands that you can use during the day will force your wrist muscle to gain volume. well wrist thickening point is effective.

Wrist Thickening Using Dumbbells

wrist thickening with dumbbells
Dumbbell with wrist thickening

When it comes to bodybuilding, Dumbbell comes to the fore compared to many sports equipment. The main reason for this is that the dumbbell can be used in different ways and in this way, the muscles in different parts of the body can be worked. Dumbbell, which is used by hand for its purpose, plays a great role in strengthening the wrist muscle. Here are the wrist muscle strengthening exercises that can be done with the help of dumbbells;

1. Dumbbell Wrist Flippers

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  • Take dumbbells in both hands
  • Get a 90-degree angle with your elbows, palms facing the floor.
  • Then rotate your wrist so that your palms are facing up.
  • Then bring your wrists back to the starting position.
  • Repeat this move 10 times

2. Reverse Barbell Curl

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  • Start with your feet hip-width apart and your arms shoulder-width apart.
  • Make sure your back is straight during the movement and take a bar in your hand.
  • Keep the bar down with your palms facing inside your body.
  • Then raise the bar by bending your elbows to reach 90 degrees.
  • Return to the starting position again.
  • Repeat the movement 10 times.

During this movement, it is important to adjust the weight of the bar to suit you. The Reverse Barbell Curl is most effective when done with the right weight. arm and wrist strengthening one of his moves.

3. Palms Up Dumbbell Curl

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  • Put your elbows on the coffee table or on your legs, keeping your wrists free.
  • Take two dumbbells in your hand and position your palms facing upwards.
  • Bend your wrists down and return to the starting position.
  • You can do this move 10 times.

4. Static Pull Up Movement

This move'Why strong wrists are important when doing pull-ups' is the answer to the question. Pull-ups are one of the most difficult movements for people who have just started their bodybuilding adventure. This is due to the wrist muscles that are not yet getting stronger. Wrist muscles play an active role during the pull-up movement. That is, people with strong wrist muscles can pull themselves up more easily. People who are weak can strengthen their wrist muscles by doing static pull-ups at regular intervals and increasing the number of pull-ups over time. for videos Click here.

  • In order to do this movement, it is necessary to have a pull-up device.
  • Pull your body up above the bar and position your chin on the bar.
  • You need to stay in this position for 15 to 60 seconds. You can adjust the time according to your own condition.
  • Putting weights on your waist can make this move more challenging.

In this article 'what to do for strong wrists', we shared some movements that can answer the question. You can choose the most suitable movement for yourself and repeat it at regular intervals.

photo of author
Volkan Dinçer, a graduate of Marmara University BESYO, was born in 1992. Volkan, who started sports at a young age, worked as a PT in various fitness centers after graduation and currently continues to work as a personal fitness trainer in a gym.

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