GRIP STRENGTH is useful for more than just opening those hard-to-open jars in the kitchen. If you lift weights, it’s important to keep hold of the heavy dumbbells and barbells when you load up to your max efforts. Then there are the real-world benefits, like jar lids and other tasks that require a strong grip, like carrying bags of groceries or holding rakes, shovels and other tools while doing yard work. The most important thing about your grip strength, especially as you get older, is what it can tell you about your health as a whole.
What Is Grip Strength?
There’s more to grip strength than just wrapping your fingers around a bar and holding on tight. Schumacher says that there are two movements that make up grip strength: bending the wrist and straightening it out. “So we really want to make sure that we’re focusing on those flexors and extensors at the gym in a way that isolates them.”
Here, Schumacher and his trainer Tyriek Taylor show you five essential wrist-strengthening exercises that you can do to improve this important part of your overall fitness.
5 Wrist Strength Exercises
Quadruped Wrist Extensions
1–2 sets of 10 repetitions
This exercise is important because it will help you move your wrists more, which will make the strengthening exercises that come after it work better by giving you a wider range of motion.
What to do:
Get on all fours on the floor, with your weight resting on your palms and knees. Make sure your hands are below your shoulders, pointing away from your body, and spread your fingers wide on the floor.
Keep your hands still and rock your body forward and then back.
Each time you do a rep, try to go farther in each direction.
Quadruped Wrist Flexion
1 to 2 sets of 10 reps
You’ll do a nearly identical movement for this second exercise—but this time, you’ll flip the position of your hands inward to focus on the other side of the wrist. “This position might be a little bit more of an intense sensation for your wrists, so as you do them, make sure to start slow and really ease into that motion to make sure you’re maximizing that mobility through your wrist,” says Schumacher.
How to Do It:
- Get into a quadruped position (on all fours) on the floor. Make sure your hands are placed below your shoulders—but this time, put the tops of your hands on the floor, with your fingers pointed back at your torso.
- Rock your body forward, then back, keeping your hands fixed in place.
- Try to move further in each direction with each rep.
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Wrist Curls
3 sets of 15–20 reps for each arm
For the next exercise, which is all about bending your wrists, you’ll need a light dumbbell, a bench, and a box. Schumacher says that the wrist flexors are meant for endurance, so you will do more reps of this exercise.
What to do:
Sit on a bench with a high box next to it so that your forearm can rest on it while you hold the dumbbell with your palm facing up. Your hand should not be on the box but on the weight.
Bend your wrist down and spread your fingers apart to let the weight roll out to your fingertips.
To lift the weight, curl your fingers up and bend your wrist.
Wrist Extensions
3 sets of 15–20 reps for each arm
For the second-to-last exercise of the set, you’ll switch positions again. This time, you’ll pay close attention to your wrist extensors. Stay in the same position as the last move, but turn your arms so that they are facing down.
What to do:
Sit on a bench with a high box next to it so that your forearm can rest on it while you hold the dumbbell with your palm facing down. Your hand should not be on the box but on the weight.
The wrist is bent down.
Lift the weight up and make the movement longer at the top. Don’t raise your hand up; keep your forearm on the box and only move your wrist.
Wrist Rotations
3 sets of 15–20 reps for each arm
You’ll finish the set of wrist exercises by using the bench, box, and dumbbell in the same way you did the first two. This time, the focus is on rotating your wrist in pronation and supination, which refers to whether your palm is facing down or up.
What to do:
Sit on a bench next to which is a high box on which you can rest your forearm while holding the dumbbell. Your hand should not be on the box but on the weight.
Turn your wrist so that your palm faces down.
Turn your wrist so that your palm faces up.
That’s one rep; keep going until you’ve done the total number of reps for each arm.
Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
