Improve your wrist strength by gripping posture

Changes in various grip positions during strength training can also promote new muscle growth. Changing the grip can be exercised to the muscles that are usually ignored through the new angle of action. Adding this grip change technique to your daily training will give your muscles a new boost.

In this way, each training action is done in 3 groups, each group using a different grip position. Rest between groups for 30 seconds and rest for 1 minute between sessions.

1 , the dumbbells over the top

Hold a pair of dumbbells in both hands and raise the upper arm parallel to the ground; the elbow joint is bent at 90 degrees. This is the starting position. With the elbow joint angle and upper arm height remaining the same, rotate the upper arm and lift the forearm as far as possible to the back. After a few seconds of pause, return to the starting position. 10 times per group.

Grip

The first group: palm facing forward

The second group: palm inward

The third group: palms facing outwards

2 , one-arm dumbbell rowing

Holding the dumbbell in the right, the right arm is naturally drooping, and the left and left knees are supported on the flat stool; the trunk is as parallel as possible to the ground. This is the starting position. Lift the dumbbell up to the side of the torso. After a few seconds of pause, return to the starting position. 10 times in each group (5 times each on the left and right sides).

Grip

The first group: palms backwards

The second group: palm inward

The third group: palms facing outwards

3 , dumbbell bench press

Lying flat on a flat bench, feet on the ground, chest and shoulders, double-handed dumbbells straight out to the ceiling. This is the starting position. Lower the dumbbell to the outside of the chest. After a few seconds of pause, push up the dumbbell and return to the starting position. 10 times per group.

Grip

The first group: palm facing forward

The second group: palm inward

The third group: palms facing outwards

4 , pull the knees

Hold the pull-ups up with your hands and shoulders wide, and straighten your legs. Pull up the body until the elbow joint is 90 degrees; this is the starting position. While the upper limb remains stationary, roll up the abdomen, bend the knee joint, and lift the thigh until it is parallel to the ground. After a few seconds of pause, return to the starting position. 10 times per group.

Grip

The first group: palm facing forward

The second group: palm inward

The third group: palms facing outwards