7 Simple Wrist Strengthening Exercises: Improve ROM of your Wrist

Wrist strengthening exercises develop the wrist muscles while improving the wrist joints and tendons’ flexibility and range of motion. Boxers, gymnasts, and tennis players may benefit from wrist strengthening exercises. Workers at risk of carpal tunnel syndrome may also benefit from exercising to avoid damage.

Some exercises can be performed at home using a light dumbbell or a weighted object like a water bottle or can of soup. A physical therapist can show you how to do wrist exercises correctly. Before beginning any exercise program, consult with your healthcare professional to ensure it is safe, given your medical history and diagnosis.

What are the top 7 Wrist Strengthening Exercises?

1. Finger Stretch

Simple motions help stretch your wrists and fingers. These Wrist Strengthening Exercises may be beneficial as a warm-up before more strenuous workouts.

1. Sit comfortably with your elbow bent and your arm at a straight angle.
2. Make a fist.
3. Slowly widen and stretch your fingers.
4. Perform multiple repetitions.
5. Repeat with the opposite hand.

This stretch can also be used regularly during repetitive activities like typing.

2. Wrist Extension With Dumbbell

You will need a dumbbell, a chair, and a table or desk to perform the wrist extension.

1. Sit in the chair, forearms resting on a table. Hold a 2- or 3-pound dumbbell, extend your wrist, and hand over the table’s edge.
2. Lift your hand slowly, palm down, so that the back of your hand is toward the ceiling. Your forearm should stay on the table.
3. Once your wrist is fully extended, hold the position for a few seconds before slowly lowering your hand. Repeat the motion 10 to 15 times.
4. Perform two or three sets.

Weights are not required for an alternate activity. You can do:

1. Hold one hand at chest level with the elbow bent.
2. Bend the wrist downward on the thumb side, applying pressure with the other hand.
3. Repeat the motion, but keep the arm straight instead of bowed this time.
4. Now switch sides and repeat with the other hand.

3. Dumbbell Wrist Flexion

Continue to hold the weight while resting your forearm on the table.

1. Turn your hand over so that your palm faces the ceiling.
2. Keep the back of your arm against the table. Then, flex your wrist up, bringing your palm towards the ceiling.
3. Hold the position for two to three seconds when your wrist is fully flexed. Then, softly drop your hand back to its initial position.
4. Repeat the wrist flexion exercise for two or three 10-15 repetitions.

Wrist flexion exercises can also be performed without weights. You can do:

1. Hold one hand at chest level, elbow bent.
2. Gently draw the hand back with the fingers of the other hand.
3. Repeat the exercise, but this time, hold the arm straight.
4. Change hands and repeat the exercise with the other hand.

4. Prayer Stretch

1. Stand with your elbows bent and your palms together, fingertips raised, slightly below your chin (as if praying).
2. Keep your fingers together and lower them until you feel a stretch down the insides of your arms. Allow your palms to split while keeping your fingers together.
3. Hold for 15–30 seconds.
4. Perform two to four repetitions.

5. Steeple Stretch

1. For this stretch, begin in the “prayer” stance from above.
2. Spread your fingers and thumbs as widely as you can comfortably.
3. Keep your fingers together, separate your palms, and bring them back together.
4. Repeat several times a day.

6. Wrist Supination With Dumbbell

Wrist supination involves flipping your wrist so your palm faces up. The upper arm’s biceps muscle and lower forearm muscles carry out this motion.

1. Sit in a chair with the side of your forearm against the table and your wrist and hand hanging over the edge. Your thumb should be facing the ceiling.
2. Hold the end of a tiny 1- to 3-pound dumbbell as if it were a hammer.
3. Allow your hand and wrist to rotate slowly so that your palm faces up toward the ceiling.
4. Hold the end position for a few seconds, then slowly twist your hand back up until the dumbbell is straight up again.

You can alternate between the supination and pronation exercises described in the following step, rotating your wrist in different directions.

The exercise can also be done without weights, alone or in combination.

7. Wrist Pronation With Dumbbell

Wrist pronation is the position of your hand facing down as if pouring a pitcher of water. 

1. To strengthen your wrist pronators, sit in a chair with your forearm supported by a table and your wrist and hand hanging over the side.
2. Hold one end of a dumbbell, weight pointing up towards the ceiling.
3. Slowly twist your hand so that your wrist and palm face the floor. Hold this position for a few seconds before slowly returning your hand to the starting position, with the weight pointed towards the ceiling.
4. Perform two or three sets of 10 to 15 repetitions.

If you combine this exercise with wrist supination (from the previous step), alternate twisting your palm up and down.

Summary

Physical therapy may help improve your arm’s strength, flexibility, and range of motion after an injury or surgery to the wrist, hand, elbow, or shoulder. Wrist Strengthening Exercises may be included in the physical treatment plan.

Boxers, gymnasts, and tennis players may benefit from wrist-strengthening workouts.

A physical therapist can teach you how to do these simple exercises properly. Before commencing any fitness routine, consult your healthcare provider.