Here are 7 exercises that will target most of the muscles of your forearms while strengthening your wrists. Let’s go through all of them.
1. Fist knuckle Raises — a great exercise to strengthen the finger and wrist extensors. Particularly good for handstands.
2. Wrist Extensions — will help develop the forearm and wrist extensors in a loaded manner.
3. Wrist Flexions — will help develop the forearm and wrist flexors.
4. False Grip Hang — an exercise more specific to calisthenics purposes that will also strengthen the flexor group. Particularly good if you train on gymnastics rings.
5. Wrist Rotations — will strengthen the forearm pronators and supinators.
6. Radial Deviations — a crucial movement in Bodyweight training, especially when doing parallettes work.
7. Ulnar Deviations — opposite pattern as the previous exercise.
Reps & Sets? — usually, 8-15r is a good sweet spot to be in. 2-3 sets per exercise.
How many? — depends on your goal and weaknesses. Experiment with each of them and pick 3-5 exercises you feel you need most.
How often? — Can be used daily as a warm-up before any upper body workout (1-2 sets) or at the end for conditioning (3-4 sets)
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