Strengthening Hand & Wrist Workout

Banish repetitive strain on wrists and hands!

The majority of the time we spend in our everyday lives requires the use of our hands. Typing, texting, and touch screens all strain our fingers, and inevitably our wrists. Many of us, especially those of us with jobs that require constant use of computers and other devices, may notice that, over time, our joints and muscles begin to strain with so much wear and tear.

Prevent the types of injuries that are caused by these repetitive wrist and hand motions with wrist exercises. With constant, repetitive strain, it’s important to strengthen our wrists and hands to keep them strong throughout the years. These wrist workouts focus on your fingers, wrists, and forearms, all which need strengthening to meet everyday demands. Your joints and muscles will thank you years from now!

Equipment Needed: 3-5 lb dumbbell, chair or bench

What to Do: Review the exercises and videos below. Perform each exercise for 15 reps with each hand, holding each stretch for 3 seconds.


1. Wrist Flexor Stretch
2. Wrist Extensor Stretch
3. Finger Flexion/Extension
4. Dumbbell Wrist Curl
5. Dumbbell Finger Curls
6. Dumbbell Wrist Extension
7. Dumbbell Wrist Rotation

Wrist Flexor Stretch

Wrist Extensor Stretch

Finger Flexion/Extension

Dumbbell Wrist Curls

Dumbbell Finger Curls

Dumbbell Wrist Extension

Dumbbell Wrist Rotation

You’ll need amazing arms to compliment your wrist, hands and forearms. Try some fo our favorite arm workouts:
4 Week Resistance Bands Challenge: Week 1 – Arms
H.I.I.T. Your Arms Workout
5 Minute Arm Workout

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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