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A lot of your daily activities involve the use of your hands, arms, and wrists from doing basic household chores, to playing sports, all the way to tapping away on your computer keyboard. This means that building strength on these parts of your body is crucial if you want to be able to do the most basic tasks such as lifting, gripping, and holding.

Why Perform Wrist and Forearm Exercises?

When it comes to developing one’s upper extremities, most people pay more attention on their biceps and triceps. Just so you know, your forearms and wrists are needed to perform various exercises for biceps, chest, triceps, deltoids, and even back. This is why it is imperative that you devote some of your time in strengthening your wrists, forearms, and hands in order to execute various exercise routines for the rest of your upper body.

Exercises to Boost Strength of Arms, Hands, and Wrists

  1. Ball Squeezes. This exercise is designed to build up the strength of your grip. Grip is important when it comes to opening bottles and jars, hold things, and even picking up objects. To do ball squeezes, you can use any of the following: small rubber ball, tennis ball, or any other object that you can squeeze. Just hold the ball on one hand then slowly squeeze as much as you can and hold it for 3 to 5 seconds. Repeat 10 to 15 times.
  2. Seated Wrist Hammer Curls. Use 5 to 20 pound weights for this exercise. Sit down with your back straight with your forearms placed on your thighs and thumbs pointing upwards. Hold your weights in a hammer position then lift back and forth slowly. Do 3 sets of this exercise with 20 repetitions for each set.
  3. Finger Adduction. This is exercise can help make the muscles on your fingers and hands stronger. Begin this exercise by holding out your hand in a flat position. Make sure that your fingers and your thumbs are flat while squeezing them all together as hard as you can for five seconds before relaxing. Repeat this exercise 10 times for each hand.
  4. Seated Wrist Straight Curls. Sit yourself down and place your forearms on your thighs with palms in an upward position. Hold weights on both hands and extend your wrists from your knees for about 3 to 4 inches. Flex your wrist upward then back down again. Do 3 sets of this exercise with 20 reps for each set. This is perfect in strengthening your flexor muscles.
  5. Thumb Opposition. Thumb opposition comes in handy for those who want to strengthen their fingers. Start by pressing your index finger and thumb together and press as hard as you can without causing you any pain. Hold this for five seconds then move on to the middle finger, ring finger, and pinky. Do 3 repetitions for each finger every day to help strengthen them.

These exercises can help strengthen your arms, wrists, and hands. You can do as many repetitions as you can if you like as long as you follow the proper form especially with the seated curls.





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5 Exercises to Strengthen Hands, Arms, and Wrists