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Seven-Exercise Hand, Wrist, and Forearm Foundation

Warm the hands and wrists, then strengthen neutral wrist motion, flexion, extension, and finger curls with supported dumbbell work.

Forearm strengthHand and wrist control
About 164 min · 7 movements · Light dumbbell and sturdy chair or bench · Hand, wrist, and forearm strength foundation

ORIGINAL VIDEO

Hand, Wrist & Forearm Strengthening Exercises

Complete English captions establish the author's seven-action structure, warm-up timing, weighted repetition and set guidance, supported forearm positions, full-range cues, and training-frequency recommendation; source chapters verify every movement block.

Original video: Dr Levi Harrison · YouTube↗

PLAN STEPS

Follow in order

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

  1. 01
    Fist, Finger Open-Close, and Spreadabout 30 sec

    Alternate full fists with opening, closing, spreading, and bringing the fingers together for 30 seconds.

  2. 02
    Straight-Arm Wrist Flexion Warm-Upabout 30 sec

    With arms straight, bend both wrists down from neutral and return for 30 seconds.

  3. 03
    Straight-Arm Wrist Extension Warm-Upabout 30 sec

    With arms straight, lift both wrists into extension and return halfway for 30 seconds.

  4. 04
    Supported Neutral Wrist Curls20 reps · about 40 min

    Support the neutral forearm on the thigh and curl the thumb-side edge of a light dumbbell through wrist motion.

  5. 05
    Seated Dumbbell Wrist Flexion Curls20 reps · about 40 min

    Support the palm-up forearm on the thigh and curl the wrist through full flexion.

  6. 06
    Seated Reverse Wrist Curls20 reps · about 40 min

    Support the palm-down forearm on the thigh and raise the back of the hand without lifting the elbow.

  7. 07
    Seated Dumbbell Finger Curls20 reps · about 40 min

    Let the dumbbell roll toward the fingertips, then curl it fully back into the hand.

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SAFETY

Choose comfort and control first

Start with a very light weight rather than copying the demonstrator's load. Keep the forearm supported, use full controlled range, and stop for sharp pain, tingling, or numbness. Remove rings before loaded hand work.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.