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Seven Foundation Wrist and Forearm Strength Drills

Strengthen wrist flexion, extension, side deviation, forearm rotation, grip, and finger opening with light resistance.

Wrist stabilityForearm and grip strength
About 106 min · 7 movements · Light dumbbell or resistance band, table or chair, hammer, rolled towel, and rubber band · General wrist and forearm strength

ORIGINAL VIDEO

How To Strengthen Your Wrists [Exercises For Wrist Pain]

The source description lists seven exercises. Hand-authored chapters and complete English captions verify equipment options, full action order, 10–20-repetition and set guidance, two- and three-second holds, and technique safeguards.

Original video: Tone and Tighten · 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
    Supported Wrist Flexion Curls10 reps · about 15 min

    Support the palm-up forearm, curl the weight from fingertips into wrist flexion, hold two seconds, and lower slowly.

  2. 02
    Supported Wrist Extension Curls10 reps · about 15 min

    Support the palm-down forearm, lift the back of the hand toward the ceiling, hold two seconds, and lower.

  3. 03
    Radial Deviation Raises10 reps · about 13.3 min

    Hold resistance off-center and pull the thumb side of the wrist upward through radial deviation.

  4. 04
    Ulnar Deviation Raises10 reps · about 13.3 min

    Let the arm hang with thumb up and lift the pinky side of the wrist through ulnar deviation.

  5. 05
    Weighted Pronation and Supination10 reps · about 16.7 min

    Keep the elbow bent 90 degrees and rotate the forearm from palm up to palm down against light leverage.

  6. 06
    Three-Second Towel Grip Holds10 reps · about 15 min

    Squeeze a rolled towel firmly for three seconds, then fully relax the hand.

  7. 07
    Rubber-Band Finger Extensions10 reps · about 15 min

    Open the fingers wide against a rubber band, hold three seconds, and return slowly.

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SAFETY

Choose comfort and control first

Use very light resistance and support the forearm. Move slowly through a comfortable range and stop if pain, tingling, or numbness increases. Do not substitute shoulder rotation for forearm pronation and supination.

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