How can I strengthen my wrists?

Question

I'm very diligent in my workouts at the gym, but sometimes, when I'm working the biceps, triceps, or doing any exercise using dumbbells, my wrists give out on me before my arms, and I have to stop. Any suggestions--exercise or otherwise--for strengthening my wrists?

Answer 1

For your wrist and forearms you should use a bar and add whatever amount of weight you want to it. I'd say starting out no more than 40 lbs. Place the bar behind you then bend down and pick it up so the bar is behind ur back. Then roll the bar to the edge of your finger tips and then pull it back up and squeeze it. Do this continuously for about a minute then rest for a minute and do it again. You can extended the resting and workout periods as much as you want but you should just do sets of three. This definitely worked for me and i gaurantee that you'll feel the burn.

Answer 2

in my ki-aikido classes, we have a specific regiment of exercises that deal specifically with stretching and strengthening the wrists. I cannot give best detail in this space, but you could probably take ki-aikido as a supplemental martial art. There are also wrist strength development exercises in yoga as well. Capoeira, has also done wonders for my wrist strength. Unfortunately giving good detail on these methods would be difficult and may prove inacurrate, so I would advise just taking one of these as suplement.

Answer 3

Get a sledge hammer, you know, ordinary common or garden sledge hammer. Hold it just under the head, now rotate your wrist. Too easy? move your hand a little down the handle and then try it. so on and so forth. When you can hold the sledge hammer at the bottom of the handle and rotate the hammer under control, lesser men will bow down before your awesome might!

Check out the following site for an example by a guy who bends steel rods for a hobby.

http://www.geocities.com/ltgodfrey/lever.html

Answer 4

What I did in football training camp was lifting weights. you can use weights. Doing about 65lbs should be fine. Just hold the bar with both hands behind you. so you are actually holding the bar with your palms facing up behind u. all u have to do is move your wrist slowly up and down. your wrist and hand will grow tired as you go.

Answer 5

They make a exercise contraption for strengthening your grip. You hold it in your hands and make a grip and the spring action will build up your muscles in your wrist. Direct wrist exercise can be dangerous, build up your grip first.

Answer 6

bruce lee would take a dumbbell in his hand and lay his forearm on his leg letting the dumbbell hang over, then lift. like little curls but using only your wrist. you can do it with either over hand or under hand but underhand is easier to start with.

Answer 7

is it your wrist or your forearms?

If its your wrist (joint), then you should get it checked out.

If its your grip strength (hand), then you need to work on your grip

If its your forearms (lower arms), then you need to do direct forearm work to correct the deficiency.

Do you do pullups or deadlifts? Most pulling exercises work the forearms and grip strength great.

Answer 8

jerk some guys off