How to Strengthen My Hand, Wrist & Forearm

How to Strengthen My Hand, Wrist & Forearm

There are many reasons to strengthen your hand, wrist and forearm muscles. You use these muscles in everyday tasks such as opening jars and lifting groceries. Strong arms and hands can increase your work performance if your job requires that you use your hands and arms frequently, for example. Athletes of all types can also benefit from strength training in the hands and arms.

Wringing Tools

Grip your wringing tool firmly with both hands. There may be a designated section for each hand. If not, place your palms on opposite ends of the tool, a few inches apart in the center and an inch or two away from the ends. A rolled up hand towel can substitute for a wringing tool.

Wring the tool in opposite directions. While one hand turns forward, the other should move back toward your body. This movement is similar to wringing out a wet towel.

Repeat the wringing motion several times. You don't have to change positions or actions because the wringing motion works both hands in different directions as you move back and forth.

Chinese Hand Balls

Hold two or more balls loosely in one hand. Beginners may want to start with two, but you can add as many as you can hold when you feel more comfortable.

Rotate the balls in a circular motion. Use all areas of your hands -- the fingers, palms and the sides of your hands.

Practice until the balls are moving in a smooth, circular and rhythmic motion. While the balls should be touching at all times, they shouldn’t hit or bang against each other.

Hand Weights

Place one arm on a table with the top of your forearm up and only your hand hanging off of the edge. This position allows you to move your hand up and down without restriction.

Firmly grip a small hand weight. Weight amounts depend on your strength. Starting light and working up to heavier weights will prevent overuse injuries. If you don’t have hand weights, use a similar object such as a small can of veggies or a paperweight.

Move your hand up and down while holding the weight. Do several reps or break them up into mini-groups; for example, lift 30 times in a row, or lift 10 times consecutively, rest and repeat two more times for a total of 30 repetitions.

Turn your hand palm-side down. Changing positions allows you to work the muscles on the opposite side of your forearm.

Repeat the same up and down motion. This exercise can be done for one or both arms.

Tension Balls

Grab your tension ball in one hand. If you don’t have a tension ball, use a similar object, such as a rolled-up small towel. The object should be firm enough to offer resistance but soft enough to squeeze.

Squeeze your tension ball. The amount of pressure depends on your hand strength but should be as firm as possible without straining your hand and arm. Squeeze your tension ball for a few seconds, release and then repeat several times.

Switch the ball to your other hand and repeat the exercise.


Perform an aerobic warm-up for five to 10 minutes before you begin exercising your hands and arms.


Speak with your physician before you start a new exercise regimen.