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Wrist - Adduction - Articulations

Wrist - Adduction - Articulations

Wrist Adduction Articulations is an exercise that targets the muscles in your wrist and forearms. It helps improve the strength and stability of your wrist joints, which can be beneficial for various activities like weightlifting, yoga, and even daily tasks that involve gripping or supporting your body weight. During this exercise, you will be moving your wrist in a sideways motion, contracting the muscles responsible for adduction. When performed correctly, it can help enhance your grip strength, wrist flexibility, and overall dexterity. The wrist adduction articulations exercise can be done using specific equipment like a wrist roller, a resistance band, or even just your own body weight. It's a versatile exercise that can be done both at the gym and in the comfort of your own home. Just remember to start with a weight or resistance level that is challenging but manageable for you to avoid strain or injury. Adding this exercise to your routine can have several benefits. Not only does it help develop strong and stable wrists, but it can also help prevent or alleviate conditions like carpal tunnel syndrome and wrist pain. Incorporating wrist adduction articulations into your fitness routine can contribute to improved performance in various sports and activities, making it a valuable exercise to include in your workout regimen.


  • Start by sitting on a chair or bench with a dumbbell in one hand.
  • Rest your forearm on your thigh, palm facing up, and let the dumbbell hang down.
  • Slowly lift the dumbbell towards the midline of your body, moving your hand and wrist inward.
  • Pause briefly at the top of the movement, then lower the dumbbell back down in a controlled manner.
  • Repeat for the desired number of repetitions, then switch arms and repeat the exercise.

Tips & Tricks

  • Strengthen your grip by incorporating grip-focused exercises into your routine, such as using hand grippers or performing farmer's walks with heavy dumbbells.
  • Include wrist mobility exercises, such as wrist circles and wrist flexor stretches, to improve the range of motion and flexibility in your wrists.
  • Gradually increase the intensity and resistance of your wrist adduction exercises to continually challenge your muscles and stimulate growth.
  • Avoid excessive wrist adduction exercise if you have any pre-existing wrist injuries or conditions. Consult with a healthcare professional if needed.
  • Ensure proper form and technique during wrist adduction exercises to target the correct muscles and minimize the risk of injury.
  • Incorporate wrist adduction exercises into a well-rounded upper body workout routine to promote balanced muscle development.
  • Include exercises that strengthen the muscles opposing wrist adduction, such as wrist abduction exercises with resistance bands or dumbbells, to maintain muscular balance and prevent imbalances.
  • Prioritize a balanced diet rich in protein, healthy fats, and carbohydrates to provide your body with the nutrients needed for muscle growth and recovery.
  • Stay consistent with your workout routine and gradually progress by increasing weights or repetitions to continue challenging your muscles and seeing improvements.
  • Allow for adequate rest and recovery between workouts to give your wrist adductor muscles time to repair and grow stronger.


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