Our wrists are among the most frequently used joints in our bodies, but they rarely get the attention they deserve. Unless you’re nursing a sprain or struggling with discomfort during planks and deadlifts, it’s likely been a while since the strength of your wrists crossed your mind.

But having strong, stable wrists is about so much more than being able to perform well in the gym – it can make a real difference in your day-to-day life. Think about all the times you use your wrists on a daily basis – whether you’re carrying shopping, riding a bike or typing on your laptop, having strong, mobile and pain-free wrists makes things a lot easier.  

“Wrist strength serves as the foundation for various movements in our daily lives and workouts,” explains Levi Kinchant, personal trainer at The Body Lab London. “From weightlifting to downward dogs, your wrists are the unsung champions of stability, balance and injury prevention.”

The big question is: how can you go about strengthening your wrists? You’ll find plenty of guides online for stretches and mobility exercises you can do to keep your wrists moving – but how can you work on building strength in the surrounding muscles? We asked Kinchant to explain. 

When we talk about wrist strength, we’re not just talking about the ball and socket that allows the joint to move. Instead, we’re talking about the muscles that sit in and around this area.

“Several muscles contribute to wrist strength, including the forearm flexors, extensors and stabilisers,” Kinchant explains. “Strengthening these muscles not only improves wrist stability but also enhances grip strength and overall upper body functionality. But because there is more than one muscle at work here, no single exercise is going to be sufficient to build strength.” 

As with all kinds of strength training, you’ll need to complete these exercises regularly using increasingly heavy weights (or tighter resistance bands) in order to see progress. Just make sure to take things slow and not push things too hard – the last thing you want is to deal with a sprained wrist because you did too many reps or attempted to lift heavier than usual.

1. Wrist curls

A wrist curl is as simple as it sounds. “Hold a light dumbbell or a resistance band in your hand with your palm facing up,” Kinchant says. “Slowly curl your wrist upward, then lower it back down. Aim for two to three sets of 12–15 repetitions.”

If you don’t have any dumbbells or bands, you can use any old can or bottle to get started. Then, once you’ve become comfortable with that weight, you can consider investing in equipment.

2. Reverse wrist curls

Give your wrists the full-body treatment by flipping the direction of your curls. “Reverse wrist curls are similar to wrist curls, but this time, your palm faces down,” Kinchant explains. “Lift the weight by curling your wrist upward, then lower it back down. Perform two to three sets of 12–15 reps.”

Alternating between different arms and directions of curls will help you to condense your workout and use your time more efficiently, but make sure to rest where needed.

3. Wrist rotations

Your wrist is an incredibly mobile joint, and wrist rotations can help you to make the most of its movement potential by strengthening the muscles you use in the process.

“Hold a light weight or a resistance band with your arms extended in front of you,” Kinchant says. “Slowly rotate your wrists in a circular motion, alternating between clockwise and counterclockwise movements. Complete two to three sets of 10–12 rotations in each direction.” 

Images: Getty