The wrist may not be one part of the muscle you want to show off. Most people prefer to focus on the muscles of the chest, biceps, stomach, and so on. However, you should not ignore it: a strong wrist is a valuable asset for heavy work, exercise, and for daily activities. In addition, there is a very satisfying feeling when shaking someone else’s hand with a firm and confident grip while looking into his eyes! Start practicing your wrists now to build the strength of your forearms and wrists so you can perform important activities with ease
A. Strengthening the Wrist in the Gym
1. Try doing wrist curl as a daily activity.
Wrist curl is one of important arm and wrist exercises. To do so, you need a dumbbell (you can also use a barbell to be lifted with both hands.)  Sit on a bench or a bicep curl rack. Grasp the dumbbells with your palms facing up. Just use your lower arm muscles to lift the dumbbells towards the wrist without bending your elbows. Reduce the dumbbell and repeat this movement. Repeat this movement on the other arm. Do as many as 3 sets with 15 reps or until you feel tired. Unless otherwise noted, this set number suggestion can be applied to all exercises in this article.
2. Use a reverse wrist curl exercise to train other parts of the wrist.
As the name implies, inverted curl wrists are the opposite of regular wrist curl exercises. This exercise is great after a few regular wrist curl sets so you can train all the wrist muscles. Sit on a bench. Place one of the arms on the thigh so that your hands are spread out over the knee. Take and hold a dumbbell with your palms pointing down. With the dumbbell still hanging in the hand, use the wrist to lift the dumbbell upward to parallel the arm. Lower back your dumbel and repeat this movement. Repeat this exercise on the other arm.
3. Do finger curl to enlarge the range of motion.
Finger curl is one of the variants of regular curl wrist that allows you to train the range of motion to be larger than usual. However, you must be careful because if you are careless, your burden can fall to the floor. Again, this exercise requires a dumbbell (although you can also use a barbell to train both hands at once). Stand with your hands hanging down. Grab the dumbbell and place your hands in front of the waist. Hold it by relaxing so the dumbel rolls to the fingertips. Bend your finger up to grasp the dumbbell and lift the dumbbell as far as possible using the forearm muscles. Lower the dumbbell back to your fingertips and repeat. Remember that you can also rotate the wrist and use a reverse motion to vary the reverse wrist curl exercises.
4. Try doing wrist roll to get bigger challenge.
This exercise may seem strange, but if you can do it right, this exercise is very effective to strengthen the wrist. To do so, you need a strong stick or bar (eg a broom handle or a dumbbell bar without being loaded). Tie light loads (eg 2.5 or 5 kg) at the end of a strong rope and tie the other end to the center of the stick. Grasp the stick in front of the body and let the load hang on the end of the rope. Your palms should be heading down. With your arms, start rolling the rope with a stick so that the string will twist around the stick and the load is lifted up. Stop when the load has reached the stick, then repeat the rope carefully until the load returns to the floor. Do not stop rolling or letting your arms slide down during this exercise. Repeat as many as 3 to 5 rolls or until you feel tired.
5. Try doing a two-hand pinch.
You need a heavy barbell plate to perform this challenging exercise. This exercise can be a good choice for those who are strong and want to increase the strength of the forearm and wrist. Because this load plate can cause serious injuries if dropped, just do the other exercise mentioned above if you are not ready and have no experience with the equipment in the gym. Stick two barbell platters of the same size, then place them on the floor in front of you so that the wide sides of both loads are facing you. Hold both discs at the top. Your fingers should be on one side of the disc, while the thumb is on the other side. Lift the load from the floor to waist-level and hold as you do when you do a deadlift. Pinch the two discs tightly so as not to fall. Hold for 30 seconds (or as much as you can), then lower the load back to the floor. Repeat as many as 3 to 5 sets or until you feel tired. Widen your feet when you do it. With widened legs, the load plates will not hit your feet apart from the grip.
6. Perform a grip-based exercise to increase the strength of the wrist indirectly.
Many exercises in the gym do not target wrists directly, but rely on a strong grip to do so. This type of exercise can indirectly train the muscles of the wrist and forearm. If you really want to increase the strength of your wrists, add some of the exercises below to your exercise routine throughout the week. Below are some exercises that use the strength of the forearm / wrist as a pedestal. There are many other exercises like this (you will see that all of these exercises require you to hold a bar or a bar to move the load). Pullup Chin up Bicep curl Deadlift Seated row Lat pulldown Chest press Chest fly Shoulder press.
7. Do not forget to stretch on the wrist to increase flexibility.
Just like any other muscle you train in the gym, the wrist should be stretched to keep it supple and stay comfortable all the time. In addition, stretching the wrist regularly is one way to prevent the emergence of various painful conditions such as carpal tunnel syndrome that can continue to grow together with the development of the body. Some stretches for the wrists include:  Prayer stretch: Start by sticking both palms in front of the chest. Gently lower your palms (with a fixed position) until both your forearms form a straight line. It looks as if you are praying, and you will feel a gentle stretch in the forearm. Hold this stretching position for 30 seconds, then repeat several times to get the best results. Wrist flexor stretch: Extend one arm in front of the body with your palms pointing upwards. Point your hand to the floor by bending the wrist; do not roll your arms. With the other hand, apply gentle pressure until you feel the stretch. Hold the position for 30 seconds, then repeat on the other hand. Wrist extensor stretch: Extend one arm in front of the body with palms facing down. Point your hands to the floor by bending the wrist. With the other hand, apply gentle pressure until you feel the stretch. Hold the position for 30 seconds, then repeat on the other hand.