Wrist Twist - Standing Water Bottle One Wrist

Recommendations: 2-3 Sets, 15-25 Reps

Beginner Forearms Strength Water Bottle Pull Home

Purpose: This exercise strengthens the muscles that adduct the wrist.

Benefits: This exercise focuses on the wrist adductors, a muscle group that hardly is ever exercised in the gym.

Stand upright with your knees slightly bent and hold a water bottle in your right hand as close as possible to one end. Bend your elbow 90 degrees and brace it against your side. This is your starting position. Rotate your forearm, lowering the free end of the bottle to the left for the right bottle as far as it will go. Breathe normally. Rotate the free end of the bottle to the opposite side as far as it will go. Breathe normally. Repeat for the required number of repetitions. Stand upright with your knees slightly bent and hold a water bottle in your left hand as close as possible to one end. Bend your elbow 90 degrees and brace it against your side. This is your starting position. Rotate your forearm, lowering the free end of the bottle to the right for the left dumbbell as far as it will go. Breathe normally. Rotate the free end of the bottle to the opposite side as far as it will go. Breathe normally. Repeat for the required number of repetitions.

A complete forearm program must achieve balanced development for all major forearm muscles. The forearm is involved in six different forearm movements. They include wrist flexion, wrist extension, wrist abduction, wrist adduction, forearm pronation, and forearm supination. There are additional muscles found in the forearm that are involved in movements like elbow flexion (brachioradialis), finger flexion, and finger extension.