• How to Strengthen Your Wrists

    Similar to your knees and shoulders, your wrists need to function at their peak if you're to get the most out of your training. Pain or injury can slow you down or even put you out of commission for a long while. If you can't trust your wrists to lift the weights, then you won't have the drive to challenge yourself... which is what building is all about. WRIST ANATOMY wristanatomyYour wrist is made up of eight small bones called carpals. Together, these bones are called the carpus. The carpus forms a structure called the carpal tunnel which surrounds tendons, ligaments, and nerves found between the hand and the forearm. All this is supported by a collection of cartilage and ligaments. WRIST CURLS While sitting on a flat bench, grab a set of moderate weights in each hand. Rest your forearms, palms up, on your thighs. Make sure your wrists hang over your knees. Now, bending only at the wrist. Slowly let the weight drop as low as it will go. Raise up slowly. Continue like this making sure your forearms and elbows are not moving. For the reverse wrist curl, follow the same instructions with your palms facing down. [table]Exercise, sets, Reps Wrist Curls,3,10-20 Reverse Wrist Curls,3,10-20[/table] wristIf you feel pain or discomfort, stop. Your wrists, like all your other muscles and joints, need to build strength slowly and carefully. You can use a barbell for this exercise as well as long as you can keep a firm grip on it. Pause and squeeze at the top for that little extra. If you're just starting out, this exercise should be part of your go-to routine. Not only will it prepare your wrists for heavy weights, but it will start to build the forearm as well.
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