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Hand and wrist · Strengthening

Grip strengthening with light dumbbell

Grip strengthening with dumbbell, 3 sets, 10 repetitions, light weight (0.5 to 2 kg)

Illustration of the Grip strengthening with light dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Equipment: light dumbbell (0.5 to 2 kg)

Description: Hold a light dumbbell in your hand with the wrist and fingers in a neutral position. Slowly perform controlled flexion and extension of the wrist and fingers while keeping the forearm stable, without moving the elbow or shoulder. Gently return to the starting position after each movement.

Tips: Keep the hand clearly visible and focus on precise, controlled movements. Do not let the elbow or shoulder compensate for the wrist movement.

Progression: Gradually increase the weight of the dumbbell or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
light dumbbell (0.5 to 2 kg)
Starting position
Seated or standing, forearm stable, hand holding a light dumbbell in a neutral position
Clinical goal
Strengthen hand and wrist muscles
Also known as
exercice de préhension avec poids, renforcement main avec haltère, exercice poignet avec haltère

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.