Best Wrist Strengthening Exercises

1. Wrist Circles

Sit or stand with your spine erect, shoulders rolled back, and look forward. Extend your hands forward at the shoulder level, and fold each palm into a fist. Keeping your elbows stationary, turn your wrists to the left, flex them up, turn to the right, and then flex down. Repeat 10 times. Reverse the direction and repeat it 10 times.

2. Wrist Curl With Dumbbells

Sit on a bench or a chair and keep your legs shoulder-width apart. Grab a dumbbell in each hand, and place your forearms on your thighs such that your palms are facing up. Do not rest your wrists on your knees. This is the starting position. Keeping your forearms stationary, curl your wrists toward them. Hold this pose for a moment. Slowly extend your wrists back and down toward the floor.

3. Reverse Wrist Curl With Dumbbells

Sit on a bench or a chair and keep your legs shoulder-width apart. Grab a dumbbell in your right hand. Place your right forearm on your right thigh, with your palm facing down. Do not rest your wrist on your knee. Place your left palm on your left knee for support. This is the starting position. Keeping your forearm stationary, slowly flex your palm up and toward your body. Hold this pose for a moment. Slowly bring the right hand down, pointing toward the floor.

4. Resistance Band Wrist Flexion

Sit on a chair, wrap a tube resistance band around your right palm, and step on the other end of the band with your right foot. Place your right elbow on your right thigh, with the palm facing up. This is the starting position. Move your fist down toward the floor. Hold this pose for a second. Flex your wrist up toward your body. Do this 10 times. Wrap the resistance band around your left hand and repeat it.

5. Resistance Band Wrist Extensor

Sit on a chair, take a tube resistance band in your right palm, and step on the other end with your right foot. Place your right elbow on your right thigh, with the palm facing down. This is the starting position. Flex your fist up toward your body. Hold this pose for a second. Extend your wrist down toward the floor. Do this 10 times and then take the resistance band in your left hand and repeat.

6. Wrist Roller with a Dumbbell

Hold a dumbbell with both hands. Keep your legs hip-width apart, elbows slightly bent, and palms facing your body. Flex your left wrist and extend your right wrist. In doing so, you will roll the dumbbell inward. Do this 10 times. Reverse the direction. Extend your left wrist and flex your right wrist. When you do this, the dumbbell will roll outward. Do this 10 times.

7. Barbell Reverse Wrist Curl

Sit on a bench and hold a barbell in your hands. Your palms must be facing up, shoulders rolled back, and legs shoulder-width apart. Place your forearms on your thighs. This is the starting position. Without rolling the barbell, extend your wrists down, toward the floor. Hold this pose for a second. Flex your wrist up, toward your body. Do this 10 times to complete a set.

8. Wrist Strengthening Stretches

Kneel down and sit on your heels. Extend both your hands in front of you and ensure that they are shoulder-width apart. Flex your palms so that your fingertips point toward the floor.Keeping your wrists flexed, place the back of your palms on the floor. Apply gentle pressure and hold this pose for 30 seconds. You can fist your palms and release them while holding this pose.Release the hold after 30 seconds. Extend your wrists and turn your palms down.Place your palms on the floor and hold this pose for 30 seconds.Release and shake your hands.

9. Wrist Strengthening Plate Pinch

Sit on a bench. Keep your legs shoulder-width apart. Place your forearms on your thighs. Hold a weight plate with your index finger, middle finger, and thumb in each hand. Pinch the weight plate with the finger for 10 seconds and then release it. Repeat.

10. Wrist Grip Strengthening

For this, you need a handgrip tool. Hold the tool and squeeze it. Release and squeeze it again. Do the same with the other hand.