Wrist and Elbow Strengthening and Stretching Exercises Resisted Wrist Flexion With tubing wrapped around the hand and the opposite end secured under foot, keep the palm facing up and bend the wrist and hand upward as far as you can. Exercises to Strengthen Your Wrists. Hold a dumbbell with your hand dangling off the armrest and your palm facing down. All you need to pack on muscle is a simple pair of dumbbells. 10/08/2020 Lorado Getty Images. By Men's Health. Dumbbell Wrist Extensions . This will allow you to get the most out of your forearm, bicep, and tricep exercises. Curl the dumbbell up until your wrist … Exhale and raise the dumbbell … Resisted Wrist … Wrist; Forearm; Bicep; Tricep; Dumbbell exercises are the perfect isolation movement because you can do one arm or both at the same time. As a beginner, you may need to do some hand and wrist exercises to build up grip and muscle strength. Let your hands hang freely off the edge of the bench or just beyond your knees. Wrist Extension. Check out our favorite 30 dumbbell exercises below. The 15 Best Dumbbell Exercises for Building Muscle. Work them into your workouts and start seeing results. Sets: 3 Reps: 10-15. Hold one count and lower slowly 3 counts. Sit in a chair with your forearm supported by an armrest or table. This exercise can also be done with a dumbbell. Hold a dumbbell in each hand, with the same starting position as the wrist flexion exercise, but with palms down.