Wrist Workouts

Use the following exercises to help strengthen and develop your wrist muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique!
Beginners should aim to work through the first 4 - 6 exercises, ideally 1 -2 times per week, having at least two rest day between sessions. Intermediates aim to work through the first 6 - 8 exercises - Advanced aim for all 12 exercises, using a suitable weight, ideally 1 -2 times per week, having at least two rest day between sessions. Use the record sheet to record your reps, and also the weight used - you should aim to perform 8 - 12 reps for 1 - 2 sets (Beginners / Intermediates) - 2 - 3 sets for Advanced.
PALMS DOWN BARBELL CURL	PALMS UP BARBELL CURL	PALM DOWN DB BENCH CURL

Aim to keep your forearms on the bench throughout the exercise.	Focus on a full range of movement - keeping the action slow.	Place your wrist over the edge of the bench to enable a full action.
CONCENTRIC DB PALM UP CURL	THUMB OVER BARBELL CURL	HAMMER ACTION LIFT
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If you have no bench you can use your other arm to assist the movement.	Use a lighter weight than normal as the thumb greatly assist your lift.	Focus on keeping your palm facing inwards as you lift and lower.
BALL CLENCH	REAR BARBELL LIFT	VERTICAL BARLIFT

Clench (3 - 10 seconds) and relax your wrist muscles 10 times .	..Keeping the bar behind your back will help isolate the wrist muscles.	.Never place any weight at the top of the bar - keep your feet clear of weight.
BAND / CABLE RABBIT EARS	HORIZONTAL HANDOVERS	DUMBBELL INVERSIONS

. Rest your palms against your forehead - lift the weight with your fingers.	Focus on keeping the bar horizontal - make small movements.	Keep your forearm on a bench - rotate wrist in and outwards horizontally.
www.netfit.co.uk

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