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 extensors on the top side of your forearm.

1. Extend one arm in front of you with your palm facing down.
2. Use your other hand to gently bend your wrist down.
3. Keep your elbow straight and shoulders relaxed.
4. Hold the stretch and breathe slowly.
5. Release gently, then switch sides.

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 two-hand hang from an overhead bar that trains grip and upper-body hanging strength.

1. Grip a sturdy overhead bar with both hands.
2. Step or jump up so your arms are straight and feet are off the floor.
3. Let your body hang long, with your ribs down.
4. Hold for the set time and breathe slowly.
5. Step down with control.

A loaded walk that trains your grip, core, shoulders, and posture.

1. Stand tall with a weight 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 steady and your torso upright.
5. Set the weights down with control when finished.

An isometric grip hold using weight plates. It trains your fingers, hands, and forearms.

1. Stand tall with a weight plate pinched in each hand.
2. Hold the plates at your sides with arms straight.
3. Keep your shoulders down and your chest tall.
4. Hold for time and breathe steadily.
5. Set the plates down with control.

A two-hand dead hang on a towel that trains your grip, lats, and shoulder stability.

1. Grab a towel with both hands and hang from a bar.
2. Keep your body tight and shoulders active.
3. Hold steady and breathe.
4. Step down when you are done.

A loaded walk that trains your grip, core, shoulders, and posture.

1. Stand tall with a weight 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 steady and your torso upright.
5. Set the weights down with control when finished.

An isometric grip hold using weight plates. It trains your fingers, hands, and forearms.

1. Stand tall with a weight plate pinched in each hand.
2. Hold the plates at your sides with arms straight.
3. Keep your shoulders down and your chest tall.
4. Hold for time and breathe steadily.
5. Set the plates down with control.

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

1. Extend one arm in front of you with your palm facing down.
2. Use your other hand to gently bend your wrist down.
3. Keep your elbow straight and shoulders relaxed.
4. Hold the stretch and breathe slowly.
5. Release gently, then switch sides.

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 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.