Strong and steady hand will support you all sorts of everyday activities like driving a car, riding a motorcycle, give a steady handshake and of course to hold the mighty hand of a loved one when walking. Here is an fitness and exercises for your hands and wrists so strong and sturdy.
THE STRETCHING
Begin your workout by doing stretching properly so that you do the movement more flexible and avoid injuries.

1. The Prayer Hand Stretch

• Take a position like praying hands
• Bend your elbows slightly and hold the palms of your hands slightly open down
• Hold for 12 counts and release

2.  Frog Hand Stretch

• Take a kneeling position and place your palms on the front knee to knee with the fingers
• Hold for 12 counts and release

The Workout
3. Reverse Preacher Curl
3a. Sit back and position the hand on the back bench while holding a barbell / dumbbell pair with your palm down position
3b. Lift the barbell / dumbbell pair to the extent the chest and lower it into its original position.
4. Standing Reverse Curl
4a. Stand up while holding the barbell / dumbbell pair with the position of your palms facing down
4b. Lift the barbell / dumbbell pair to the extent the chest and lower it into its original position.
5. Reverse Cable Curl

• Stand up while holding the cable handle the load with your palms facing down
• Lift the handle to the extent the chest and lower it into its original position

6. Palm Up Barbell Curl Bench

• Place hands on the bench and hold the barbell / dumbbell with a pair of hand position looked• Move your hand with the wrist up and down slowly

7. Palm Down Bench Curl

• Place the hands on the bench and hold the barbell / dumbbell with a pair of hands face down position
• Move your hand with the wrist up and down slowly

8. Dumbbell Lying Supination

• Take the position of lying to the side and hold a dumbbell in one hand
• Position the dumbbell in front of the chest early
• Move the dumbbell to the top with the elbow fixed tightly to the body, then lower to starting position.

9. Palm Up Barbell Behind Back
9a. Stand up and hold the barbell behind the buttocks with your palms facing position rear
9b. Move the grip with wrist up and down slowly.

Perform 10-20 repetitions per set of each movement. Do three sets of each movement and snacks with the rest for 30-60 seconds Between sets to give the muscles recovery time.

This article was taken from men’s guide.

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