Coach Brungardt explains why it's important to work the wrists and forearms, and what to do to make them stronger.

People often explain to me that because they exercise their triceps and biceps, they don't need to work on their wrists and forearms as they are already believe that they are being worked.

While there is a degree of truth to that statement, it is important to realize that the body is only as strong as its weakest link. Weakness in the forearms and wrists will limit how hard you can work your arms, and the rest of your upper body. For this reason alone, it would behoove you to take the time to do some isolation work on your wrists and forearms.

Why You Need Wrist & Forearm Strength

In most sports, the wrists and forearms are involved in athletic movements or skills. Any sport that involves throwing also involves the wrists and forearms. Spiking and setting in volleyball demand strong wrists and forearms. Swinging a golf club or baseball bat requires strong wrists and forearms. Sports that demand a strong grip - such as wrestling, rock climbing, or water skiing require strong wrists and forearms.

Everyday functional activities can be enhanced with strong wrists and forearms. It only makes sense to spend the time to strengthen this area of your body.

Exercises To Strengthen Your Wrists & Forearms

Here are four basic exercises you can perform to strengthen the wrists and forearms.

1. Wrist Curls 

Perform this with either a bar or dumbbells. Sit on a bench or chair and rest your forearms on your knees. Hold the bar or dumbbells with an underhand grip, so that your palms face up. Relax your wrists so they drop as far as possible toward the floor, and then raise the bar up and back toward you, while keeping your forearms down on your knees.

Return the bar or dumbbells toward the floor to complete one repetition. The range of motion in this exercise is not big; it is a fairly short upward and downward motion.

2. Reverse Wrist Curls 

Perform this with either a bar or dumbbells. Sit on a bench or chair and rest your forearms on your knees. Hold the bar or dumbbells with an overhand grip, so that your palms face down. Relax your wrists so they drop as far as possible toward the floor, and then raise the bar up and back toward you, while keeping your forearms down on your knees.

Return the bar or dumbbells toward the floor to complete one repetition. The range of motion in this exercise is not big. It, too, is a fairly short upward and downward motion.

3. Wrist Rolls 

Perform this exercise with a stick that has a rope attached to the middle, and a weight attached to the other end of the rope. Grab the stick with an overhand grip toward each end of the stick.

Using only your forearms and wrists, roll the rope around the stick until the weight reaches the stick, then roll the rope off the stick until the weight reaches the floor.

4. Wrist Rotations 

Perform this with dumbbells. Sit on a bench or chair and rest your forearms on your knees. Hold the dumbbells with an underhand grip so that your palms face up. Keeping your forearms on your knees, rotate the dumbbells inside until your palms are facing down.

Rotate the dumbbells outside until your palms are facing up to complete one repetition.

Conclusion

It is best to start with high volume. For exercises 1, 2 and 4, perform two to three sets of 12 to 16 repetitions. For exercise 3, roll the rope up and down two or three times.

Don't let your wrists and forearms be your weak link. Take the time to develop them. It will pay off in more ways than you may realize.