3 Simple Wrist Exercises to Help You Get a Grip

deadlift


You've waited all winter for this a long, winding ribbon of road that weaves downhill and screams around corners.

Quick Tip

To be sure you're doing all exercises correctly, consult a knowledgeable trainer such as those certified by the National Strength and Conditioning Association.
But halfway down, it's not your bike-handling skills that are weak. It's your grip strength. You're panting by the side of the road with a forearm burn the size of a California brush fire.

No need to let a limp-fish grip stop you. Let John Graham, director of the Allentown Sports Medicine and Human Performance Center and strength coach to Olympic sprint silver medalist Marty Nothstein, show you how to develop the clenching power of a snapping turtle's jaws.

The Free-weight Solution 

You may not need specific exercises to build a vice-like grip, Graham points out. "Your regular resistance training routine may be enough if you lift with free weights. You're increasing your grip strength just from holding onto the bar, especially with pulling movements like dead lifts or power cleans."

One-arm dumbbell rows are another Graham favorite. To be sure you're doing all exercises correctly, including the ones described below, consult a knowledgeable trainer such as those certified by the National Strength and Conditioning Association.

Wrist-ful Thinking 

If you need added grip strength, wrist curls are the best exercise.
  • Start by kneeling next to a bench. Rest one forearm across the bench with your wrist hanging over the other side.
  • Hold a light dumbbell with your palm facing down to duplicate your hand position on flat mountain bike bars. Moving only your hand and wrist, alternately raise and lower the weight.
  • Switch hands. Then repeat, with your palms facing up. Do three sets of 10 to 12 repetitions.
  • 1
  • of
  • 2
NEXT

About the Author

Bicycling

Bicycling.com extends the credibility and authority of the world’s leading cycling magazine online with web exclusive content and interactive features that help affluent cycling enthusiasts get the most out of every ride.
Bicycling.com extends the credibility and authority of the world’s leading cycling magazine online with web exclusive content and interactive features that help affluent cycling enthusiasts get the most out of every ride.

Discuss This Article