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How to Strengthen Your Wrists & Your Grip

Whether you want to strengthen your grip to play a sport better or just to have a firmer handshake, you can strengthen your wrists and grip with simple exercises. If you injured your wrist in the past, wrist exercises can also help you to regain strength. Do the exercises at least three times per week for an iron grip and stronger wrists.

  1. Stand with your feet wider than shoulder-width apart. Place two light weight plates together. Hold the weight plates between your thumbs and your fingers. Lift the weight plates into the air. Keep your arms straight with your elbows bent slightly. Grip the plates and long as you can. Place the weight plates on the floor and relax your hands.

  2. Hold a weight plate in one hand. Wrap your thumb around the edge of the weight plate and spread your fingers out on the underside of the plate. Bend your elbow and bring the plate to your shoulder. Straighten your arm, lowering the plate. Do not bend your wrist. Repeat five times.

  3. Hold a tennis ball in your hand. Squeeze the ball as hard as you can for five seconds. Repeat 10 times.

  4. Stand on one end of a resistance band with your feet. Hold the other end of the resistance band in your right hand. Bend your right elbow 90 degrees, keeping your right forearm parallel with the floor. Your palm should be facing the ceiling. Lower your right hand toward the floor. Pull your right hand up toward the ceiling and then towards you. Lower your right hand back down. Repeat five times on each hand. Twist your wrist so that your hand is facing the floor this time. Repeat the exercise again on each hand.

  5. Stretch your wrist. Extend your left arm out in front of you. Flatten your left hand so that your palm faces the wall in front of you and your fingers point toward the floor. Grab onto your left fingers with your right hand and press them towards you until you feel a stretch. Hold for 20 seconds. Repeat on the other hand.


    Having strong wrists is particularly significant in sports such as volleyball, baseball, wrestling, rock climbing and golf.


    Talk to your doctor if you have injured your wrist and wish to perform rehabilitation exercises.

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Things Needed

  • Weight plates (four)
  • Tennis ball
  • Resistance band

About the Author

Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.

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