Move · Videos · Technique · 7 min

Hand, Wrist and Forearm Strengthening Exercises

Hand, Wrist and Forearm Strengthening Exercises — video by Dr Levi Harrison Play · 7:01

Video by Dr Levi Harrison on YouTube · Open on YouTube

An orthopaedic surgeon walks through seven moves, from fist clenches and wrist bends to seated dumbbell wrist curls, reverse wrist curls and finger curls. A simple start for grip and wrist strength.

  • 7 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells
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Step by step 6

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  1. Make a fist and hold for 30 seconds, then open, close and spread the fingers; two sets of 30 seconds each. 0:50
  2. Warm-up wrist bends, arm straight out: bend the wrist down and back to neutral, then up and back, 30 seconds each. 1:30
  3. Hammer-grip wrist bends: forearm resting on your thigh, dumbbell held like a hammer; three sets of 20. 2:25
  4. Seated wrist curl: back of the forearm on your thigh, wrist just past the knee; curl slowly through the full range. 3:25
  5. Reverse wrist curl: palm down, lift the hand without raising the elbow off your thigh, sitting tall. 4:22
  6. Finger curl: let the dumbbell roll down to your fingertips, then curl it back up with the fingers. 5:22

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Rest the forearm on your thigh with the wrist just past the knee
  • Move slowly through the full range, not in sharp jerks
  • Keep the elbow down on the thigh during reverse wrist curls

What it works

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Joints it uses 1 take load

  • Wrists & hands takes loadwrist curls, reverse curls, finger curls with dumbbells
  • Shoulders movesarms held out straight in the warm-up moves
  • Elbows movesforearm braced on the thigh, elbow held still

Easier option from the coach: Three no-weight warm-up moves first; start with a light dumbbell for the curls

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dr Levi Harrison; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety