Wrist strength
Last edited: 27/08/2026
Wrist exercises
1. Seated wrist extension with weight
Sets: 1
Repetitions: 1
Weight: 0.1kg
Start in a seated position
Hold a weight in your hand with your palm facing down and rest the elbow on a table or your knee.
Start with your wrist in a neutral position, lift your wrist upwards.
Control the movement as you lower the hand back down to the neutral position
It is important to keep your forearm in contact with the supporting surface throughout the exercise.
2. Wrist flexion with weight
Sets: 1
Repetitions: 1
Weight: 0.1kg
Sit next to a table with your forearm supported on the table.
Hold a weight in your hand with the palm facing up and the hand and wrist hanging over the edge of the table.
Let your hand drop.
Then bend the wrist up into a fully flexed position,
Control the movement as you lower your hand back down,
Keep the forearm on the table throughout the exercise.
3. Wrist radial deviation with weight
Sets: 1
Repetitions: 1
Weight: 0.1kg
Sit upright in a chair with your affected arm supported on a table
Hold a weight in your hand and position your hand over the edge of the table.
Allow your hand to drop down over the edge of the table with your thumb facing upwards.
Lift your hand upwards, leading with your thumb. Keep your forearm in contact with the table throughout the exercise.
Lower the weight back down in a controlled way and repeat the movement.
4. Forearm supination/pronation with weighted stick
Sets: 1
Repetitions: 1
Weight: 0.1kg
Sit with your affected arm supported on a table.
Hold a weighted stick in your hand, with most of the stick extending over the edge of the table on the thumb side of your hand.
Slowly turn your palm upwards.
Then slowly turn your palm downwards.
Control the movement throughout the exercise.
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