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  1. #1
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    Default How often should I do wrist exercises?

    I'm not talking about the one I do during blue movies...but how often do I do wrist exercises??? My left wrist is very weak and when I do any exercises with dumbells or barbells I think I have to lift less. Should I do wrist curls for 10 minutes every other day? Or is this muscle a 'once a week' thing as well?

  2. #2
    Watchin what yer doin! tadolfi's Avatar
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    I'm not a big fan of doing separate wrist exercises as a beginner - you need to strengthen some of this area by working them in with your main lifts.
    If you do decide to single them out - definitely don't go more than once a week and I recommend only doing two exercises.

    When you say left wrist is weak - how weak? What happens when you lift? Does it give out, hurt all the time, hurt at a certain angle?
    Explain.
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    Quote Originally Posted by tadolfi View Post
    I'm not a big fan of doing separate wrist exercises as a beginner - you need to strengthen some of this area by working them in with your main lifts.
    If you do decide to single them out - definitely don't go more than once a week and I recommend only doing two exercises.

    When you say left wrist is weak - how weak? What happens when you lift? Does it give out, hurt all the time, hurt at a certain angle?
    Explain.
    doesn't hurt, it's just I can't grab the weights doing a one arm cable extension I can't grab the weight with my left hand, but I know my tricep is strong enough to do the exercise, but even w. workout gloves I can't grab the weight as much as I want. I think if I have stronger wrists I can have bigger triceps.

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    Watchin what yer doin! tadolfi's Avatar
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    Not sure if I get you on the "grabbing" the weight thing.
    You explained it as wrist weakness, which I assumed was giving you problems with twisting as you lift. Right or wrong?

    If it is a pinching your fingers closed thing - that's somewhat wrist but you also need to work on grasp, which can be a different type of exercise.

    I wouldn't advise cable work if you are a true beginner - that's part of the problem.
    You need to do core exercises that incorporate the wrist so that you build some of that strength.
    Cables can cause injury because of the various ways the grip can be manipulated and turned, which requires a stronger wrist to control.
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    I work my wrists whenever the missus gets a case of the arse with me.



    I've got a grip that would make Popeye jealous.
    We have the technology, we can rebuild him, make him faster, stronger, better than before...

  6. #6
    Regular Poster beefy's Avatar
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    Default

    maybe try some griping exercises, try holding 2 heavy weight plates like 20kg ones for example, for as long as u can
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    Default

    I still believe that the best exercise for grip is the farmer's walk. It's an old-time exercise which will give you tremendous forearm strength and grip strength:

    Farmer's Walk:

    Hold a very heavy dumbbell in each hand and walk 100 feet before setting the weights down and allowing your grip to rest.

    Repeat for the desired number of sets.
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    Muscle & Strength Boss Damien's Avatar
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    Quote Originally Posted by Saurus View Post
    I still believe that the best exercise for grip is the farmer's walk. It's an old-time exercise which will give you tremendous forearm strength and grip strength:

    Farmer's Walk:

    Hold a very heavy dumbbell in each hand and walk 100 feet before setting the weights down and allowing your grip to rest.

    Repeat for the desired number of sets.
    Solid strongman techniques!

    When I was a beginner I didn't train them, there was no need...they were getting hit hard enough through bicep and back exercises. Now I train them once a week, after biceps. 2 exercises, wrist curls and reverse wrist curls. Nothing fancy, does the job.
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    Just joined M&S phedex's Avatar
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    Default

    I would also suggest a gripper, keep it at your desk at work or in your car and use it religiously. I think they do wonders for both wrists and forearms.

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    I squeeze tennis balls, new ones, until it gets soft then grab a new one. Good release of stress during the day.
    We have the technology, we can rebuild him, make him faster, stronger, better than before...

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    Just joined M&S viking's Avatar
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    Default

    You all forgot about the main one that requires grip deadlift

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    Muscle & Strength Boss Damien's Avatar
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    Default

    Quote Originally Posted by viking View Post
    You all forgot about the main one that requires grip deadlift
    Yep. Also wide grip chins
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  13. #13
    Watchin what yer doin! tadolfi's Avatar
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    Thanks fellas!

    See there skake - you got some great ideas on some stuff to do.
    Should get you on your way.
    Good luck!
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    Default

    Quote Originally Posted by tadolfi View Post
    Thanks fellas!

    See there skake - you got some great ideas on some stuff to do.
    Should get you on your way.
    Good luck!
    thanks a lot guys...great suggestions...

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    Default

    I work my hands/wrists/forearms 3 days a week on top of my normal routine. Tuesday I work my forearms and crushing grip. Thursday I work my wrists, pinch grip and also my abs. And Saturday I work my crushing grip, wrists, and individual fingers.
    I also plan to add another day of forearm work in near future. I'll probably tack it onto my Saturday routine.
    Last edited by Arzmordus; 01-29-2008 at 09:15 PM.
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  16. #16
    Watchin what yer doin! tadolfi's Avatar
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    I don't know about that - aweful lot like over kill through the long term.
    Are you lookin like popeye yet?
    If not - I'd back off for a while.

    I know some people have the opinion that you can train them like abs or calves and hit them whenever you want, but they are getting included every single time you pick up a bar.
    If you train yourself on positioning and how to manipulate the wrist through a movement for a particular exercise, you get plenty of work on them.
    This includes curling, benching, back exercises, shoulders and even tricep movements.

    Just my opinion.
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