Badminton strength · Wrist, forearm & grip · Beginner · ~4 min

Wrist flexion & extension

Forearm endurance for grip changes and wrist-driven shots (net play, drives, defence). A light dumbbell or full water bottle is enough.

Photo shows: palms-up wrist curls; turn palms down for extension

▶ Personal Fitness Tips : How to Build Big Wrists by Using Dumbbells — ehowhealth (YouTube)

More videos: How to Do Dumbbell Wrist Curls (LIVESTRONG) · How To: Seated Wrist Curl (ScottHermanFitness)

Starting position

Sit with the forearm resting on your thigh, wrist just past the knee, light weight in hand, palm up (flexion) or down (extension).

How to do it

1. Let the wrist lower slowly.
2. Curl the wrist up through its full range.
3. Do all flexion reps, then turn the palm down for extension.

Technique cues

• Forearm stays on the thigh
• Light and slow

Common mistakes

• Weight too heavy
• Lifting the forearm

Easier

No weight, or a lighter bottle.

Harder

Slower lowering, or more reps.

Safety

• Stop if it causes elbow or wrist pain.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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