Don’t Miss Your Wrists
Most fitness enthusiasts would never dream of skipping a workout for their biceps, triceps, or shoulders, but never think to strength train their wrists. You wrists are an important segment, though, as your arms can only lift the amount of weight that your wrists can bear. Strengthening your wrists is touchy, though, because there are many sensitive parts to your wrist that can tear or become injured if you go too hard. Try the following exercises to carefully strengthen your wrists.
This unique exercise uses a stick, a rope, and a weight. Loop the rope through the center of the weight, then wind the rope around the stick. Stand straight and tall with the stick held between both hands and the weight dangling down. Feet should be hip width apart and the arms should be held completely straight forward. Roll the stick carefully, bringing the weight up using the rope. When the weight reaches the top, roll the stick in the opposite direction to drop it back down. Repeat as desired.
Seated Wrist Hammer Curls
Sitting straight and tall, place your forearm on your thighs with your thumbs pointed upward. Pick up a five to 10 pound weight and place it in the hammer position. Move the weight back and forth slowly to strengthen both the wrist and the forearm. Repeat on the opposite side.
This is a simple exercise that packs a punch. Sit straight and tall with a five to 10 pound weight in your hand. Place your forearm on your thigh with the palms facing up. Roll the weight down your fingers and then curl your fingers up to hold the weight securely. Uncurl your fingers and let the weight rol, back down. Repeat several times, then switch sides.