A gentle wrist mobility drill that moves both wrists through circles to warm your forearms and hands.

1. Stand or sit tall with your arms relaxed and elbows bent.
2. Make slow circles with both wrists in one direction.
3. Keep the movement smooth and controlled.
4. Reverse direction and circle both wrists the other way.

A simple wrist mobility move that trains wrist flexion and extension through a controlled range.

1. Sit or stand tall with both arms in front of you.
2. Keep your elbows mostly still and palms facing down.
3. Bend both wrists up, lifting your fingers toward you.
4. Bend both wrists down, pointing your fingers away.
5. Move slowly back and forth for your reps.

A forearm stretch that targets the wrist flexors on one arm at a time.

1. Extend one arm in front of you, palm up.
2. Keep your elbow straight and gently pull your fingers back.
3. Hold the stretch and breathe slowly.
4. Release gently, then switch sides.

A forearm stretch that targets the wrist extensors on the top of your forearm.

1. Extend one arm in front with your palm down.
2. Use your other hand to gently bend your wrist down.
3. Keep your elbow straight and hold while breathing slowly.
4. Release slowly, then switch sides.

A forearm exercise using dumbbells to train wrist flexion and grip muscles.

1. Sit with a dumbbell in each hand, palms up, forearms resting on your thighs.
2. Let your wrists hang just past your knees while keeping forearms still.
3. Curl the dumbbells up by bending only your wrists.
4. Lower the dumbbells slowly until your wrists bend down again.
5. Repeat for your reps with both arms moving together.

A forearm exercise using dumbbells to train wrist extensors and grip control.

1. Sit and hold a dumbbell in each hand with palms facing down.
2. Rest your forearms on your thighs or a bench, wrists hanging off the edge.
3. Curl your knuckles up by extending your wrists.
4. Lower the dumbbells with control until your wrists bend down.
5. Repeat for all reps with both arms moving together.

A forearm rotation that trains wrist control and the muscles that turn your palm up and down.

1. Sit or stand with one elbow bent at 90 degrees by your side.
2. Keep your upper arm still and wrist straight.
3. Turn your palm up as far as you can control.
4. Turn your palm down as far as you can control.
5. Finish your reps, then switch arms.

A side-to-side wrist motion that trains forearm control and wrist mobility.

1. Sit or stand tall with both forearms supported or held steady.
2. Keep your palms facing down and fingers relaxed.
3. Move both wrists toward your thumbs, then toward your pinkies.
4. Use a slow, controlled range without forcing it.
5. Return to center after your last rep.

A band-resisted wrist lift that trains your forearm extensors and wrist control.

1. Sit tall and hold one end of the band in one hand, palm facing down.
2. Pin the other end under your foot or opposite hand for light tension.
3. Rest your forearm on your thigh or a bench with your wrist free.
4. Lift your knuckles up, then lower your hand with control.
5. Finish your reps, then switch sides.

A band wrist curl that trains your forearm flexors and grip control one arm at a time.

1. Sit or stand with one end of the band under your foot.
2. Hold the other end palm up with your forearm supported.
3. Curl your wrist up against the band without moving your arm.
4. Lower your hand slowly back to the start.
5. Finish your reps, then switch sides.

A wide-stance squat that trains your quads, glutes, and inner thighs.

1. Stand with feet wide and toes turned slightly out.
2. Brace your core and keep your chest lifted.
3. Bend your knees and hips to lower into a squat.
4. Pause when your thighs are near parallel or as low as you control.
5. Push through your feet to stand back up.