How to make your wrists stronger?

When training muscles, we often focus on the abdomen, legs and arms. But training the wrists is also incredibly important. When you make your wrists stronger, it can benefit you a lot in sports like handball, tennis and fitness but also during your work. Below, we give you some exercises you can do to make your wrists stronger.

Strength exercises

Wrist bends and stretches:

• Use a light weight (0.5-1 kg).
• Support your forearm on your knee with your palm facing down.
• Slowly move your wrist up and down.
• Do 10–20 repetitions, 2–3 sets.
• Repeat the exercise with your palm facing up.

Wrist curls

Wrist curls are among the most effective exercises to strengthen your wrists. There are two variants. The standard wrist curl, where you train the wrist in reverse. This does not involve a heavy weight, but the controlled movement of bending and stretching the wrist.

Squeeze exercises

• Squeeze a soft ball or hand squeeze 10–20 times.
• Repeat 2–3 times.

Stability exercises

Rod rotation

• Hold a rod-shaped object in your hand.
• Tilt your hand slightly backwards in relation to your forearm.
• Move the rod up and down, only from your forearm.

Wrist positioning exercise

• Hold a sponge or small object in your hand.
• Adopt the correct wrist position (back of hand slightly backwards).
• Squeeze the object, with extra focus on the little finger side.

General tips

Besides performing the above exercises, we have some general tips for you that are important when performing them.

• Start with light weights and build up gradually.
• Perform the exercises slowly and in a controlled manner.
• Pay attention to the correct wrist position during the exercises.
• Repeat each exercise 10–20 times, 2–3 sets per session.
• Train both wrists evenly.

Do you still have wrist problems after doing these exercises? Or are you looking for the perfect support for your wrists? Then choose one of our wrist braces.

Need additional information?

After reading this article, do you still have questions or comments to strengthen your wrists? Then don't hesitate to contact our highly knowledgeable customer service team. Our team consists of professionals who will be happy and dedicated to answer all your questions. We can be reached via phone, live chat and email.