If your forearms and wrists are weak, it can limit your arm and upper body potential. As they say you are only as strong as your weakest link. Most individuals tend to focus on the biceps and triceps. They forget all too often about their forearms and wrists.
You need strong wrists and forearms for sports and every day activities. This concept isn’t new in fact, Arnold knew enough to train his forearms and wrists.
Forearms are similar to calves; they need a lot of stimulation to grow. Forearms respond better to a higher rep range. For the exercises listed below, select a weight that you can easily manage for 12-15 reps.
Wrist strengthening exercises
Wrist Curls-You can do this with a barbell or dumbbells. To do this sit on a flat exercise bench, you will want your forearms to rest on your knees. Hold the weight with an underhand grip and relax your wrists. Your wrist should be relaxed enough so they are able to drop towards the floor. Then slowly curl the weight back towards you.
Reverse Wrist Curls-Again using a barbell or dumbbells, sit on a flat exercise bench and place your forearms on your knees. This time you will want to hold the bar with an overhand grip, again relaxing your wrists toward the floor; curl the weight towards you. Use only your wrists.
Wrist Rolls-You will need a stick that has a rope attached to the middle and a weight tied to the other end. Grab the stick with an overhand grip and with your wrists roll the weight up to the stick and then back to the floor.
Wrist Rotations-You will need a pair of dumbbells for this exercise. Sit on a flat exercise bench; rest your forearms on your knees and hold the dumbbells with an underhand grip. Your forearms will remain on your knees while you rotate the dumbbells inside until your palms are facing the floor. Here is a hint, think of pouring a glass of water.
- Beginners 2 sets of each exercise 12-15 reps
- Intermediate and Advanced 3 sets of each exercise 12-15 reps
Don’t forget to select a weight you can easily manage in the 12-15 rep range. These exercises will strengthen your wrists and forearms and will in turn benefit your arms and upper body.
On a final note if you consistently wake up with stiff or aching wrist you might want to consider eliminating nightshade vegetables from your diet. As you age, arthritis can be a common occurrence in the wrist and leave them not only aching, but hurting.
To help you better understand nightshades and how avoiding them can benefit you, read this link.
Together with the exercises this can be a powerful combination in keeping your wrists healthy and strong, giving you the capability to maximize your arm and upper body growth.
If you try these exercises or this powerful duo, let me know how it goes. I’d love to hear from you.