How to train wrist strength with dumbbells

Dumbbells are a simple piece of fitness equipment that we often see in daily life. The main function of dumbbells is to exercise muscles and enhance the strength of arms and wrists. Exercising with dumbbells can achieve fitness effects. Since dumbbells are made of stone or iron, lifting dumbbells can enhance the muscle contraction of our arms and increase the strength of arms and wrists. So how do dumbbells exercise wrist strength?

Wrist strength training

Wrist strength is the most overlooked training. It is indeed a power that is used all the time. Most of your training movements require strong wrist strength to support, which can not only improve the training effect, but also effectively protect your wrists!

When it comes to wrist training: the strength of the forearm and fingers is the most critical. Many people do not have enough strength in their fingers and forearms when doing the "pull" action, which directly leads to a decrease in training quality.

Because it is usually the link with the least power. If your wrist can't bear it

How to build wrist strength? The forearms are key!

1. Reverse wrist curl

Equipment: barbell, dumbbell

Reverse grip: mainly exercises the inner forearm muscles, namely the wrist flexor and finger flexor muscles.

Starting position: Hold a barbell or dumbbell with your hands facing up, shoulder-width apart, and place your forearms on a bench.

Action essentials: Keep your forearms still, bend your wrists, and lower the barbell or dumbbells. Pause briefly, then slowly bend the barbell or dumbbells toward your forearms, as high as you can. Pause again, then slowly lower the barbell or dumbbells back to the starting position.

2. Overhand Wrist Curl

Equipment: barbell, dumbbell

Pronounced grip: Mainly exercises the inner forearm muscles, namely the wrist flexor and finger flexor muscles.

Starting position: Grip a barbell or dumbbell with your hands (palms facing down) at shoulder width, with your forearms resting on a bench.

Action essentials: Keep your forearms still, bend your wrists, and lower the barbell or dumbbells. Pause briefly, then slowly bend the barbell or dumbbells toward your forearms, as high as you can. Pause again, then slowly lower the barbell or dumbbells back to the starting position.

Note:

1. Keep your body in the same position throughout the movement. Except for your wrists, the rest of your body should remain still.

2. Do not let the barbell roll down to your fingertips in the starting position, so as to avoid excessive fatigue of the finger muscles during the rolling back movement, which will make it impossible to exercise the large muscles of the forearms.

3. Pay attention to the difference in gripping methods: the pronated grip (palms down) mainly exercises the outer forearm muscles; the supinated grip (palms up) mainly exercises the inner forearm muscles.

How to use dumbbells to train wrist strength? First of all, we can increase our life force through correct lifting movements and paying attention to the correct techniques during exercise. However, it should be noted that during the entire process, the arms and body should remain in the same posture. Do not hold your breath when practicing with dumbbells to avoid hurting your body.