Exercises to strengthen grip, forearms and wrists

I have naturally small wrists and forearms. I thought maybe some of you know some good exercises to increase strength in that area as maybe some of you had small wrists/forearms you had to build up for boxing.

I dont do many isolation exercises these days but I would like to focus on this area a bit.

The only exercises I know as of right now are - wrist curls, that weight on a rope thing and hammer curls for the forearms.

 

Weightlifting is probably your only realistic answer. Or getting a real mans job :yep

 

Dumbells, rowing machine, deadman's hang, curl bar with just your wrists

 

Get on a Rockclimbing Wall strong arms and teaches Balance.

 

heavygrip handgripper thingy.

knuckle push ups.

barbell wrist curls.

 

Dips will get you there or chin ups.

 

Finger point pressups are good for the wrists.

 

Yeah thanks for the push up ones, I forgot about those. I may be going into the military so right now I am doing lots of jogging and some compound lifting with a stricter diet to try to loose this weight once and for all (around 20 lbs).

I was looking at the forearms to help with my pushups which I know is part of their fitness assessments. I cant do the finger point ones but the fists ones will be a good idea.

 

http://www.rosstraining.com/articles/trainingthehands.html

 

Manual labour would work, how about chopping some wood?

When I'm at home watching TV I always squeeze a stress ball. One of these buggers:

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Get a long piece of thick rope (thicker the better) rope, find a big tree and loop your rope over a strong branch and start climbing.

Also use a rope or towel draped over a pull up bar for pull ups.

My favorite is pinch grip pull ups. If you have access to a room with wooden beams across the ceiling, grip hold of them and start pulling - bear in mind that this is extremely difficult though.

 

I have the wrists of a 11 year old girl.

 

Yeah I am trying to be more active in general too. I spent about 2 hours raking the yard after I did my official workout yesterday. My current job isnt super intense but I am moving around the whole time stacking shelves so I am active during it. We got one of them grip things somewhere, I got to find it.

 

Here's an old program that i was sent that may interest you (covers the basic support strength, crushing strength, pinching strength, and wrist strength that the hands provide). You perform each exercise at the end of the workout day (if there is one on that day).

monday: 4X45-Second Overhand Barbell/Dumbbell Holds OR Dumbbell Farmers Walks
tuesday: 3XWrist roller OR basic 3 sets of wrist curls and 3 sets of wrist extensions
wednesday: 3X10.0LB plate grip pinches for time (use 2-3 per hand)
thursday: 5X5 plate loaded grip machine OR 5X gripper (ie: captain of crush)
friday: 4X6 hammers curls OR 4XMAX towel pullups
weekend: rest

 

A wrist roller is your best bet, it will strengthen your forearms the best.