Fitness Boss

If you are looking to improve or maintain strength in your wrists, a proper exercise program is necessary. This step-by-step guide can help teach you simple exercises to perform at home.

They only require a small weight and a table to rest your forearm upon. If you do not have a dumbbell, you can use a can of soup or water bottle. These exercises can be performed with a resistance band as well.

Your wrists are complex joints with many bones, muscular attachments, and nerves that travel through the area. The muscles that move your wrists and forearms extend from areas above your elbow and from your forearm to your fingers.

If you have suffered an upper extremity injury and require physical therapy to help return to your previous level of function, then your physical therapist may prescribe wrist strengthening exercises to help you regain normal wrist and arm function.

Common Injuries

Common injuries that may require you to perform wrist strengthening exercises include, but are not limited to:12

Carpal tunnel syndrome
Boxer's fracture
Colles' fracture
Smith's fracture
Humerus fracture
After shoulder, elbow, or wrist surgery
After a stroke

If you are an athlete who participates in a sport that requires throwing or overhead motions such as in baseball, tennis, or volleyball, then you may wish to incorporate wrist strengthening exercises in your injury prevention strengthening program. Strong wrists are also necessary to complete an effective golf swing.

Before starting this or any other exercise program, you should check in with your doctor to ensure that it is safe for you to proceed.

If you're just as focused on your appearance as building strength and mass—and there's nothing wrong with that—there's no better place to start than your biceps. The muscles are composed of a long and short head, which team up to handle movements like flexing, and curling, that make your arms pop.

The biceps take up a ton of prime real estate on the front of your arm, and they're probably the easiest part of your body to show off no matter the situation, or who you're trying to impress. Whether you rock a dress shirt or a tank top, a strong set of guns are sure to make waves.

To help you hone those arms, we created this list of 20 go-to moves to work your biceps. Some of these are classics; some are new. Some are a grind; some are fun. Some hit the long head of the muscle; some focus on the short head.

Pick the ones you like (and maybe some that you don’t), and use them to pump up your arms—and fill out your sleeves.

1. STANDING BARBELL CURL

This is as basic as it gets. You've probably heard serious lifters carrying on about oblivious meatheads taking up space in squat racks to do bicep curls, so be mindful when and where you load up a barbell — but that shouldn't be an excuse to skip out on the move entirely. Barbells allow you to work both arms simultaneously and evenly, and the position of your grip can allow you to home in on different parts of the muscle.

How to do it: Grab the barbell with an underhand grip, with your your hands positioned about as wide as your hips. To emphasize the inner portion of the bicep, take a wider grip; to target the outer part of the muscle, bring your hands closer together. Start holding the bar at hip height, then squeeze your core and contract your biceps to curl the bar up to shoulder height. Squeeze your biceps at the top of the movement, then slowly lower the weight back to the starting position, controlling the weight through the eccentric movement. Make sure to keep your feet solidly planted throughout the exercise, and don't use your hips to lift the weight.

2. CONCENTRATION CURL

The concentration curl is a biceps isolating standard that you've undoubtedly seen performed in just about any gym. You can rip through reps for volume, or take a cue from the name and focus on the eccentric portion of the move for even better results.

How to do it: You'll need a dumbbell and a bench to start. Sit on the bench, spreading your legs. Rest your arm holding the dumbbell on the same side leg, just below the knee, so that the weight hangs down between your legs. Keep your torso upright by stabilizing your off-hand on your thigh. Curl the weight up, focusing on squeezing the bicep, pause at the top, then lower back into the original position.

3. STANDING RESISTANCE BAND HAMMER CURL

Building up your triceps isn't just about creating a set of 3D arms. Yes, your triceps, the three-headed muscle that runs along the back of your upper arm, will make your guns look bigger and badder and beefier than ever.

But a strong, powerful set of triceps does more than that. Strengthen your tris, and you're equipping your body to push everything from doors to people to barbells away from your body, and you're prepping your arms to brace in a straight-arm position for everything from planks to handstands. Your triceps' main job is to straighten your arm at the elbow, an action that opposes your biceps (which flex the arm at the elbow, among other things). And that straightening action is something you use daily, whenever you reach for anything, or whenever you try to get up from the ground.

There are plenty of ways to train your tris, too, although finding just the right muscle contraction isn't always easy. Remember that locking out your elbow and straightening your elbow are two different things; focus on keeping tension on your triceps and actively flexing them when you're in the straight-arm position.

Any movement that has you straightening your arm at the elbow will train your triceps, but there are plenty of ways to vary up that arm-straightening motion. Changing the angle of your arm relative to your torso can place different levels of stretch on the triceps muscle, and adding pauses, both at the top of reps and halfway through reps, can emphasize different phases of the contraction.

Not sure what you need to do to train your triceps? Consider these 15 moves.

While your legs and glutes contain the biggest muscle groups in the body, you don’t have to go to a gym and lift massive weights in order to give them a good workout. With the right set of exercises you can use bodyweight alone to create a leg-shaking workout. And if you happen to have a set of dumbbells or any workable substitute (cans of beans, big bags of rice or fully-loaded backpacks almost always work) to hand, then you can easily increase the challenge.

This home leg workout has been created by the team at activewear brand Sundried, who have also put together a handy infographic of the exercises involved. Have at it.

1 Squat

Sets 3 Reps 10

Targets Quads, hamstrings and glutes

Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing.

2 Lunge

Sets 3 Reps 10 each side

Targets Quads, hamstrings and glutes

From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90°. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other.

3 Pistol squat (or single-leg box squat)

Sets 3 Reps 10 each side

Targets Quads, hamstrings and glutes

The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you.

If you can’t do this, don’t worry – it’s really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface that’s around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until you’re sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other.

4 Good morning

Sets 3 Reps 10

Targets Hamstrings and glutes

Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up.

Here is the list of few chest workout which you can perform at home ..

Your pectoral muscles are some of the strongest in your body, and that makes them a difficult one to train without the right equipment... or a whole gym. Luckily though, when it comes to your training, things are never black and white. In fact, things are incredibly diverse, and that's just one of the remarkable things about exercise. If you're more a fan of home workouts, you don't have to be at a disadvantage with your chest. Home workouts like these are just the thing you need.

PUSH UPS

The staple upper body workout you can do anywhere, any time; the push up. This is a titan of home chest workouts, and it’s a great thing to do no matter what you’re training for. As far as chest workouts go, it’s never a bad thing to include, and it only gets better the more you do it

DECLINE PUSH UPS

Push ups are so good that we've put them in twice. This time, however, things get tough. Decline push ups are one of the best exercises that you can do for your upper chest, and that's a massive part of any good chest workout that usually gets forgotten about (check out more upper chest exercises here). Just put your feet on something elevated and get to work. The higher you go, the more upper chest and shoulder activation you get.

DUMBELL RAISE

The last part of our chest workout is another variation on the pec fly but changes the mechanic to hit different angles. That's the best way to get a good workout after all. Basically, you need to hold a dumbbell by your side and raise it upwards and outwards until it's in front of you. It’s like a cable pull, but with a dumbbell!

There are few exercises for broadening your shoulders are listed below...

Seated rear lateral raise

Sit on the edge of a bench with dumbbells at your side.
Bend forward and rest your torso on your thighs.
Keep your back flat.
Slowly lift the weights up and to the side until your elbows are at shoulder height.
Slightly bend your elbows and tilt your hands forward as you do this.
Hold this position for a few seconds.
Slowly lower your arms back down to the starting position.
Do 3-4 sets of 10-15 reps.

Face pulls

Set a rope attachment and set it at the height of your upper chest or slightly higher.
Hold the rope with an overhand grip and step back to create tension.
Sit back into your hips as you start to pull the cable.
Allow your elbows to flare out to the side and parallel to the floor.
Pull the rope toward your face.
Hold this fully contracted position for a moment while focusing on engaging your back deltoids and upper back.
Slowly return to the starting position.
Do 3-5 sets of 15-20 reps.

Dumbbell front raise

Stand up straight with a dumbbell in each hand.
Place your hands in front of you with your palms facing your thighs.
Keep your torso motionless and lift the left dumbbell up.
Keep a slight bend in the elbow and the palm facing down.
Raise your arm until it’s slightly higher than parallel to the floor.
Pause at the top portion and then slowly lower your arm to the starting position.
Repeat on the right side.
Do 2-3 sets of 16-20 reps.

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Wrist Muscles exrcises

Common Injuries