What are some good exercises (if possible without weights) to strengthen thin and weak wrists and forearms?

Question

for male: 23 yrs, 5'9", 160 lbs, average built, not too athletic.

Tried pull-ups but too difficult. Manage to pull myself up with considerable difficulty (chin over bar) more than 3-4 times, after which forearms and wrists start to ache badly.

Please suggest some strength building exercises which are easy to start with and build up gradually.

Thanks!

Answer 1

It's really better to go with weights ... if you don't want to invest in 1/2 lb weights ... grab something around the house ... canned veggies, water/milk bottles (good w/ handles) and use that ... but really you have to get adjusted to some light weights. There are also resistance bands (giant rubber strips) you stand on one end and stretch up (this is whats used for physical therapy) its gentle but effective .. as you get stronger you can shorten the distance and add additional bands for more resistance. There's also an exercise for back of arms ... get to a sofa, put your hands on the edge of the seat, move your legs away from the sofa and drop your butt down toward the floor then use your arms to lift you back up to the couch (sort of like a reverse pull up but your closer to the floor and your feet can support you or you can just drop to the floor - no worry of smashing chin on chin up bar) good luck and build those muscles ... we're here for ya

Answer 2

ok man i am only 15 but i think this might help ur body size as a matter of fact anyone. start out by doing 10 pushups and 10 situps evry night for a week then do 11 the next week then 12 and so on and so forth believe me it will help i started doing this when i was 12 and now i got sexy girls all over me ok not really but i am strong for my age also since doing this i can do about 70 pushups in 1:30 mins and 100 situps in 2 mins. and maybe after a while start using weights like 5 lbs

Answer 3

Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to gain/shed all extra weight gracefully and in a reasonable time span.

Answer 4

I know you don't want weights, but it's the best, and usually easiest way to do it. Get some 1/2 piund or 1 pound weights for your wrists to start with. usually, weights like that come with an instruction sheet showing you a few exercises you can do.

If you really don't want weights, then start out holding your arms out infront of you and keep them there as long as you possibly can. Pretend there are sharp knives just under your arms and if you drop your arms, you'll cut yourself.

Answer 5

if you don't want to use resistance training then all that's left is body exercises.

the ONLY way that the body becomes efficient at executing a exercise properly is through neurological adaptation. which occurs from performing a certain exercise on a routine basis.

if you are weak there will be no "easy" strength building exercise until you train your body to perform those exercises effectively...

Answer 6

Not really dude. You need the free weights.