WR
Wrist & Hand
Bottoms-Up Clean From The Hang PositionInitiate the exercise by standing upright with a kettlebell in one hand.
Cable Wrist CurlStart out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
Dumbbell Lying PronationLie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
Dumbbell Lying SupinationLie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
Farmer's WalkThere are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
Finger CurlsHold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
Kneeling Forearm StretchStart by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.
Palms-Down Dumbbell Wrist Curl Over A BenchStart out by placing two dumbbells on one side of a flat bench.
Palms-Down Wrist Curl Over A BenchStart out by placing a barbell on one side of a flat bench.
Palms-Up Barbell Wrist Curl Over A BenchStart out by placing a barbell on one side of a flat bench.
Palms-Up Dumbbell Wrist Curl Over A BenchStart out by placing two dumbbells on one side of a flat bench.
Plate PinchGrab two wide-rimmed plates and put them together with the smooth sides facing outward
Rickshaw CarryPosition the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.
Seated Dumbbell Palms-Down Wrist CurlStart out by placing two dumbbells on the floor in front of a flat bench.
Seated Dumbbell Palms-Up Wrist CurlStart out by placing two dumbbells on the floor in front of a flat bench.
Seated One-Arm Dumbbell Palms-Down Wrist CurlSit on a flat bench with a dumbbell in your right hand.
Seated One-Arm Dumbbell Palms-Up Wrist CurlSit on a flat bench with a dumbbell in your right hand.
Seated Palm-Up Barbell Wrist CurlHold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
Seated Palms-Down Barbell Wrist CurlHold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
Seated Two-Arm Palms-Up Low-Pulley Wrist CurlPut a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
Standing Olympic Plate Hand SqueezeTo begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
Standing Palms-Up Barbell Behind The Back Wrist CurlStart by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
Wrist CirclesStart by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.
Wrist RollerTo begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
Wrist Rotations with Straight BarHold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.