Complete 10 repetitions (reps), then switch to your other hand. Do 3 sets per hand every day.
Complete 3 sets per hand per day. You can also make this a combination exercise. Curl your fingers, open your hand, make a closed fist (with your thumb still extended), then open your hand again to complete a rep. To make it a triple combination exercise, add a straight fist—putting your fingertips flat against the base of your palm—to each rep.
Do 3 sets with each hand each day.
Alternatively, hold your upper arm at your side, bend your elbow 90 degrees, and complete the reps without a table. Aim to do 3 sets per day with each hand.
Complete 10 reps, then switch hands and do 10 more reps. Do 3 sets with each hand every day. Use additional rubber bands to increase the resistance.
After 10 reps, switch hands. Complete 3 sets each day with each hand.
Finish 3 sets with each hand every day.
If you feel some discomfort where your forearm meets the edge of the table, fold up a tea towel or sock and place it under your arm at that spot. Do 10 reps to complete a set, and complete 3 sets per hand per day.
Place a towel or sock under your lower forearm if you feel discomfort where it meets the edge of the table. For each hand, do 3 sets of 10 reps every day.
For side-to-side wrist bends, skip the table and tuck your elbow to your side. Hold the weight in your hand and move your wrist from side to side. Likewise, with palm flips, tuck your elbow to your side instead of resting your forearm on a table. Grip the weight in your hand as you flip your hand over and back. For wrist chops, extend your wrist and hand off the end of the table as before, but hold the weight in your hand as you bend your wrist up and down. Do the same for palm lifts and drops—grasp the weight in your hand with your wrist extended off the edge of the table.
Squeeze as tightly as you can without causing pain in your hand—a bit of discomfort is OK, though! Depending on the size of your hand and your grip strength, you can also try a racquetball or a stress ball.
Do 10 reps per set, and 3 sets per hand per day. You can buy spring-loaded hand grippers at any fitness supply store. They come in different grip strengths, so try different models to see which works best for you. Don’t injure your hand trying to squeeze together a gripper that’s too strong for you.
Do 10 reps per set, and 3 sets per hand each day. Not all dumbbells will stand upright—they need to have fairly flat heads. Also, some dumbbells may have heads that are too large or small to grip securely. Start with a lighter dumbbell weight, and make sure not to drop it on your toes!
If you’re walking around, don’t swing your arms—keep the dumbbells steady. Instead of dumbbells, try using reusable shopping bags filled with cans of food. Do 10 reps per set, and 1-2 sets per day.
Aim for 10 reps per set, and 1-2 sets per hand per day. The heavier the book, the harder this exercise gets—work your way up to War and Peace!
