Seated Dumbbell Wrist Curl Sets: 2-3 Reps: 10-15 Pick up two dumbbells with your palms up. Start with a conservative weight to lower your risk of injury. Sit on a flat bench with each of your elbows resting on your thighs. Your forearms and wrists should be unsupported. Exhale and curl your wrists upwards as far as you can; pause for a second. Inhale and lower the weight as far as you can, pause for a second, and repeat. Reverse Dumbbell Wrist Curl Sets: 2-3 Reps: 10-15 Stand tall with a dumbbell in one hand and your palms facing behind you. Without shifting your weight, flex the muscles in the back of your forearm until your wrist is fully extended. Hold for a second and lower the dumbbell to the starting position. Use a Hand Gripper Sets: As many as you can throughout the day Reps: As many as you can Your forearm muscles recover quickly so it’s hard to overtrain them. Carry a hand gripper in your pocket, and whenever you have a spare moment, squeeze it for as many reps as you can. Alternatively, you can perform isometric reps by closing the hand gripping and counting how many seconds you can keep it closed. Towel Pulls Sets: 3 Reps: 10-20 Hold the middle of a towel with one hand. Find a flat surface like a table or chair and rest your forearm on it with your palm facing up. Your hand should hang off the surface. Start with your wrist fully extended. Pull the towel down with your free hand while trying to curl the towel. The harder you pull on the towel, the harder the exercise becomes. Pause for a second when your wrist holding the towel is completely flexed. Return to the starting position.