Site Loader
Strong Wrists | Increase Your Wrist Strength & Flexibility


Strong wrists are important for nearly any kind of strength training. No matter if you train with your body weight or free weights if your wrists can’t deal with the pressure you’ll not be able to max out your potential, and you’ll injure yourself sooner or later. In this video we will show you complete wrist preparation routine. We will include exercises for the flexion and extension, and of course for the 2 abduction movements. Before we set our wrist under pressure we start with some circles to warm them up. After that we continue with pressing our wrists together. We do this with our palms and the back of our hands. Before we start the harder exercises we show you how you can adjust each exercise to your level. The secret is to adapt your wrists slowly and step by step to the pressure. Start each exercise on your knees with your hands close to your body. You can adjust the difficulty by increasing the distance from your hands to your knees. Later you can do each exercise even in a basic push-up position. The first exercises are for the wrist flexors. In the first position the fingers point to your knees. And you slightly add pressure on your wrists by shifting the weight in circles. In the second position, you place your hands with outward pointing fingers. From there you shift your weight from left to right. Now we move on to the extensors. Here we are switching the position of our hands. These movements are very uncomfortable if you’re not used to it. But it will build up a strong wrist. Always remember! Start with an easier version first. It’s okay if these exercises are hard for you. But you shouldn’t feel any uncomfortable pain. For the next movement start with your fist on the ground and use the extensors to shift your hand position. Always take care that your arms are fully but not over extended. Now we’re done with extensors and flexors. And we’re moving on to the abductors. Here we combine 2 movements in 1 exercise. First of all you lean yourself forward. When you do this the weight should last on your four fingers and knuckles. When you shift your weight back, you do a kind of push-up where the weight lasts on the pinky, the knuckle and a little bit on the side of the hand. All right, guys! This was the complete routine. Always take care of your wrists and start the easier progressions first. If you do it step by step you will build up some strong wrists which will help you to perform handstands, planchaes or exercises like bench or military press without pain or higher risk of injury. For further questions just leave a comment. Thx. Alex.

Reynold King

100 Replies to “Strong Wrists | Increase Your Wrist Strength & Flexibility”

  1. I can do 25 push up and 7hand stand push up and13pullup put when i try to learn planch now my right wrist hurts soo much is that mean i can't learn calicthincs😢its take from me 3 months to get too that level now when i try to do on of skills icant

  2. Would these be recommended after an ulnar side ligament injury? Just did it and felt uncomfortable with slight pain but I'm hoping it will strengthen over time with daily stretches

  3. i have no Radial deviation what so ever…..i tried force rotating my wrist with my other arm and it just pops …..yuck

  4. My wrists have a lot of pain in them if I put pressure on them when doing push ups not sure why but going to start doing some of these hoping it will help great video thanks so much for posting.

  5. I used to tumble and fight as a kid, now that ive gotten older, my wrist hurt like hell after a backflip or a punch…if I punch wrong it shoots pain all up my forearm…this video looks insane.

  6. I want to get my wrists stronger so that I can perform vice grip handshakes on other guys to show them that I am superior.

  7. You might also like this one with push-ups on fingers and wrists (after a good warm-up): https://www.youtube.com/watch?v=H6u0-_6V9BE&list=PLHLH1Barn9AC1nBd_lfdk_X2XHl84M16w&index=4&t=90s

  8. I broke both of my wrists multiple times growing up so things like push ups are difficult for me more because of the occasional shooting pain and pressure in my wrists. I need to see a physician, I know, but do you think these exercises could be a benefit to me over time? Just looking at some of these moves has me questioning if I could even hold it without snapping hahaha

  9. Buddy Read anatomy and science too for building muscles. You don't require any external exercise for the wrist. This will spoil your joints and maybe one day, they broke, cluck. You can name it: The Dumbest exercise of all time.

  10. I seem to have hurt my left wrist a few years ago, and my movement is limited. Will these exercises eventually help me be able to do planche pushups?

  11. I exaggerated a bit with the wrist exercises… And for several weeks I feel the pain in the right wrist even when I do easy exercises. How can I recovery ?

Leave a Reply

Your email address will not be published. Required fields are marked *