Get Strong Wrists & Forearms I Top 7 Exercises

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Our wrists, which are directly linked to our forearm muscles play a huge role in the success of our bodyweight journey. From skills like Handstands and Planches to basic movements like Planks and Push-Ups, developing a strong wrist is crucial for an effective and pain-free progress.

Here are 7 exercises that will target most of the muscles of your forearms while strengthening your wrists. Let’s go through all of them.

1. Fist knuckle Raises — a great exercise to strengthen the finger and wrist extensors. Particularly good for handstands.

2. Wrist Extensions — will help develop the forearm and wrist extensors in a loaded manner.

3. Wrist Flexions — will help develop the forearm and wrist flexors.

4. False Grip Hang — an exercise more specific to calisthenics purposes that will also strengthen the flexor group. Particularly good if you train on gymnastics rings.

5. Wrist Rotations — will strengthen the forearm pronators and supinators.

6. Radial Deviations — a crucial movement in Bodyweight training, especially when doing parallettes work.

7. Ulnar Deviations — opposite pattern as the previous exercise.

Reps & Sets? — usually, 8-15r is a good sweet spot to be in. 2-3 sets per exercise.

How many? — depends on your goal and weaknesses. Experiment with each of them and pick 3-5 exercises you feel you need most.

How often? — Can be used daily as a warm-up before any upper body workout (1-2 sets) or at the end for conditioning (3-4 sets)

That’s it, family! Hope you found this post useful 🙏🏽

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SaturnoMovement

I just love the sudden zoom lmaao that killed me XD

jdabelado

Yassir's face expressions are gold 😂 great videos guys, I will surely implement these excercises in my training 💪🏼😎

samuel.-mp

I get so much from your content. Education, cool moves and that energy is contagious. Bless!

ssuf

Love to see all the exercises for wrists and forearms, they really help me with my hand balance practice, I could always use new ones to try, great video

boazmiller

Thanks a lot as always. Really appreciate these Shorty's.

pascal.garten

Lmao gotta love this.. Yassir is killing it. Expression on point wiiii 🤣 🤣 . Thank you guys. I'm grateful for y'all 🙏🏾

tantan

I love these one minute videos. Short but intense. Good job.

ismailtrpan

You have a unique gift of gracefully concocting the aesthetics of life with what the body needs bro. Thank you a lot and keep going darling ❤️

Ram-zkcn