Use a Hand Gripper A hand gripper trains the muscles in your hand and forearm. It’s hard to overtrain these muscles, so you can do as many reps as you can throughout the day. If you carry the hand gripper around with you, you can perform a quick set whenever you’re not busy. Reverse Dumbbell Wrist Curl Stand tall with a dumbbell in your left hand and your palm facing backwards. Extend your wrist as far as you can and pause for a second when your wrist is fully extended. Lower the weight and repeat ten times. Switch to the other hand and complete two sets on each side. Dumbbell Wrist Curl Stand tall with a dumbbell in one hand wand your palm facing forward. Flex your wrist as far as you can and pause for a second when your wrist is fully flexed. Lower the weight and repeat ten times. Switch to the other hand and complete two sets on each side. Knuckle Push-Ups This exercise works best on a soft surface like a yoga mat or carpet. Start on your stomach with your knuckles on the ground outside of your shoulders and your elbows pointed up. Push yourself up so that your arms are straight and you’re supporting yourself on your knuckles. Keep your spine neutral from your head to your tailbone. Lower yourself until your chin almost touches the ground and push back to the starting position. Repeat for three sets of 10 to 30 reps.