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Wrist Flexor & Extensor Exercises

Wrist Flexor & Extensor Exercises


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The wrist flexors include six individual heads in the forearm that are used for flexion, abduction and adduction of the wrist. The wrist extensors refer to eight individual heads that extend, abduct and adduct the wrist. These muscles also play an important role in flexion and extension of the elbow and fingers. Exercise these muscles often to improve strength in the forearms and prevent injury to the wrist and elbow.

Barbell Wrist Curl

This exercise targets the wrist flexors. Perform this exercise with a standard barbell and light-to-medium weight. Sit on the edge of a weight bench and grasp the barbell with an underhand grip. Rest your forearms on your thighs and allow your wrists to extend toward your knees. Raise the barbell back up by curling your wrists. Repeat this motion for multiple sets of 12 to 15 repetitions.

Cable Wrist Rollers

Perform this wrist flexor exercise with a plate attached to a rope or heavy string, about 2- to 3-feet long. Tie the rope securely around the hole of the plate. On the other end, tie a wooden dowel. From a standing position, roll the string over the dowel until there is no more string left. Reverse direction and lower the weight to the floor. Repeat this exercise as many times as you can.

Radial Deviations

Perform this wrist extensor exercise with a half-loaded dumbbell. Assume a standing position and grasp the dumbbell directly beneath the plate. Place your arm down to your side. With your wrist facing your hip, bend your wrist upward to raise the weight. Lower the weight by extending your wrist. Perform 12 to 15 repetitions and repeat with the other arm.

Kneeling Stretch

Stretch the wrist flexors and extensors after lifting weights to prevent tightness in the forearms. One exercise that targets all of these muscles is the kneeling stretch. Perform this stretch by kneeling on a mat and placing your palms on the floor with your fingers pointed toward your knees. Shift your body backward and keep your elbows straight. Hold for 10 to 30 seconds and repeat.



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