How should I train my wrists with dumbbells?

Wrist strength can also be increased through practice. You can increase the strength of your wrists through dumbbell training, but there are requirements for the dumbbell exercises. Not all dumbbell exercises can train the wrists. There are also differences in training methods and movements for different parts. So let us introduce how to train your wrists with dumbbells.

1 Push-up Hammer Curl

Hold a pair of dumbbells with your palms facing each other and start in a push-up position. Maintain this position and curl the dumbbell up to shoulder level with your right hand. Lower the dumbbells to the starting position, alternating between curling with your left and right hands. Do each set for 30 to 60 seconds, increasing the weight with each set, but never use explosive force.

2 Kneeling One-Arm Curl

Kneel on the floor holding a pair of heavy dumbbells at your sides. Curl the dumbbells upward and rotate your wrists outward so that your palms face back as the dumbbells are raised in front of your shoulders. Do it 3 times with your right hand, then switch to your left hand and do it 3 times. Alternate left and right for 5 minutes. If you can do 10 cycles in a row, or 30 reps on each side, add some weight.

3 Lunge

Stand naturally, holding a pair of dumbbells at both sides of your body. Jump up slightly, spreading your legs into a lunge (left leg forward, right leg back), while simultaneously lifting the dumbbells up to shoulder level. Return to starting position, then repeat (right leg forward, left leg back). Do this 10 times, or hold for 20 seconds. When you feel exhausted, switch to dumbbell lunges and do them at a faster pace for 4 minutes. Rest for 10 seconds between sets and do 8 sets in total.

4. Band Jack Hammer Curl

Stand naturally, step on the ground with your feet, and hold the elastic band with your palms facing each other. While jumping with your legs apart, bend the elastic band upward with your hands. As your legs jump back to the starting position, your hands also return to their naturally hanging position. Complete 10 times in 20 seconds for each set, do 8 sets in total, and rest for 10 seconds between sets.

The above article introduces some dumbbell exercises for wrist training. In addition to exercising the wrist, dumbbells can also exercise the back, biceps, shoulders, neck, cervical spine and other parts. You just have to choose different movements when practicing. Therefore, you must selectively perform different training for the parts you want to strengthen, and persist every day to see results.