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 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 seated wrist lift with dumbbells that trains your forearms.

1. Sit and rest your forearms on your thighs or a bench, palms down.
2. Hold dumbbells and let your wrists hang just past your knees.
3. Lift the backs of your hands up, then lower with control.
4. Keep your forearms still through each rep.

A dumbbell curl with palms down that trains your biceps and forearms.

1. Stand tall with a dumbbell in each hand, palms facing back.
2. Keep your elbows by your sides and curl the dumbbells up.
3. Squeeze at the top without bending your wrists.
4. Lower the dumbbells with control to the start. Repeat.

A loaded walk with a dumbbell in each hand that trains grip, core, traps, and posture.

1. Stand tall with a dumbbell in each hand at your sides.
2. Brace your core and pull your shoulders down and back.
3. Walk forward with short, controlled steps.
4. Keep the weights still and your torso upright.
5. Finish the distance or time, then set the dumbbells down with control.

A towel wringing drill that trains your grip, wrists, and forearms.

1. Hold a towel in both hands at chest height.
2. Pull it lightly taut with your palms facing down.
3. Twist both hands in opposite directions to wring the towel.
4. Reverse the twist and repeat with control.
5. Keep moving for the set time or 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.