Purpose:

To strengthen the wrists and fingers.

Approach:

For the Up Curls, hold the weights in the hands and, using the wrists, arch the weights upwards as much as possible. The Down Curls are done in a reverse position. The Rotating Curls are different; the weights are rotated outward and then inward around the axis of the arm and wrist. Keep the shoulders down and relaxed, the lower arms resting on the legs and knees. The arms and elbows should remain quiet.

Notes:

This exercise is deceptively easy, but it certainly put an end to my wrist and finger pain. Starting with five-pound weights and doing 20 curls was a workout at first. When I could do a hundred of each type of curl with ten-pound weights, I was sure my wrists and hands could server me in well. Start with three- or five-pound weights in each hand, doing 25 or 50 of each type of curl. Work up to eight- or ten-pound weights doing 100 of each type of curl.

Up Curls:

Down Curls:

Rotating Curls:

Selection of Exercises:

Disclaimer:

I am not a qualified physician. As with all exercise programs, when using these routines and examples shown, you need to use common sense. To reduce and avoid injury, you may want to check with your doctor before beginning any fitness program. By performing these exercises, you are performing them at your own risk. Theoryofexercise.com will not be responsible or liable for any injury or harm you sustain as a result of this information shared on this website.