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Exercises to Increase Wrist Width How to Tone Forearms Fitness Equipment for Wrist and Forearm Exercise
 
The muscles in your forearms, wrists and hands are so connected that focusing exercise on one area often works another. Equipment to work these muscles can range from simple and inexpensive gadgets to complicated weight machines found only in gyms. With a variety of exercise equipment available to work the forearms and wrists, there's something for everyone.


A stress ball or tennis ball is ideal for increasing grip strength. The act of squeezing your hands into a fist engages the muscles in your wrists and forearms. Hold the ball in your hand and squeeze as hard as you can, holding the squeeze for at least three seconds before releasing it. The firmer the ball, the harder your muscles will work. Grip squeezers, which are typically V-shaped tools that are spring loaded, are designed to work your grip without taking up much space. They are also light.


Weights can be the inspiration for a variety of wrist and forearm exercises you can do at home or in the gym. Hold a dumbbell with one hand, rest your forearm on your thigh while you're seated and lift and lower only your wrist. Turn your wrist over and then to the side to work all areas of your wrist and forearm equally. With barbells, rest your forearms on a wrist curl bench or across a weight bench to lift and lower the weights. You can also use just the weight plates without the bar attached to target your wrists and forearms. Hold the weight in a pinch grip so it hangs down and then curl your wrist up to lift the plate toward the inside of your arm.

Cables and Bands

By using cable machines or exercise bands, you can build the muscles in your wrists and forearms. Using a cable machine with a low pulley, rest your forearms across a bench and pull the cable taut. Lift and lower the weight moving only your wrists, doing some sets with your palms facing up and some with your palms facing down. To use the exercise band, secure the band under one foot while seated. The band should be taut when your wrist is at the beginning lowered position. Perform wrist curls with palms up, down and facing in. To increase the resistance, shorten the band between your hand and foot.

Wrist Roller

A wrist roller can be a machine at the gym or a separate piece of equipment that holds a weight plate on a rope or chain. To use a wrist roller, push forward with one wrist and pull backward with the other. With the weight-plate wrist roller, you'll roll the chain or rope over the handle with one wrist until the plate touches then handle. Reverse the motion to lower the plate. The lever machine also raises and lowers a weight as you roll, although it's attached to the machine and is not hanging freely by a chain or rope.



