DB wrist hammer exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB wrist hammer )

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Name of exercise  Resist wrist radial dev w/wt
Other names of exercise DB wrist hammer
Description of exercise DB wrist hammer exercise is a strength training exercise that targets the muscles in the forearms and wrists. It involves holding a dumbbell in one hand and using a hammering motion to lift and lower the weight. This exercise helps improve grip strength, wrist stability, and forearm muscle development. It is commonly used by athletes and weightlifters to improve performance in activities that require a strong grip, such as rock climbing or tennis. To perform this exercise, one should stand with feet shoulder-width apart, hold the dumbbell in one hand with an overhand grip, and then hammer the weight up and down using only the wrist and forearm muscles. It can be done for multiple repetitions and sets for an effective upper body workout.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Support forearm on table or knee as shown.
  • Hold weight in hand, thumb up.
  • Lift weight upward.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Redial Deviation
    Type of Action Flexion, Extension, Supination, Pronation, Dorsiflexion, Plantarflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved grip strength
  • Increased wrist stability
  • Enhanced forearm muscle development
  • Targets multiple muscle groups simultaneously
  • Can be performed with minimal equipment
  • Can be modified for different fitness levels
  • Helps prevent wrist injuries
  • Can be used for rehabilitation purposes
  • Can be incorporated into a full-body workout
  • Can be done at home or in the gym

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The DB wrist hammer exercise should be avoided when a person has any pre-existing wrist or hand injuries, such as tendonitis or carpal tunnel syndrome. It should also be avoided if a person is experiencing any pain or discomfort in their wrists or hands, as this exercise can put additional strain on these areas. Those with arthritis or other joint conditions should also avoid this exercise, as it can exacerbate symptoms and cause further damage. Additionally, pregnant women or those with high blood pressure should avoid this exercise, as it can increase blood pressure and put strain on the wrists. It is always important to consult with a doctor before starting any new exercise routine, especially if you have any underlying health conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a weight that is appropriate for your strength and fitness level
  • Keep your wrist in a neutral position throughout the exercise
  • Avoid locking your elbow or wrist during the movement
  • Use a controlled and smooth motion, avoiding jerking or swinging
  • Keep your shoulder blades down and back to maintain proper posture
  • Engage your core muscles to support your back and prevent injury
  • Do not overextend your wrist or go beyond your range of motion
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing wrist or hand injuries.

    • Helpful in Diseases

  • List of diseases where DB wrist hammer exercise is helpful:Carpal tunnel syndrome
  • Arthritis
  • Tendinitis
  • Repetitive strain injury
  • Tennis elbow
  • Golfer’s elbow
  • De Quervain’s tenosynovitis
  • Wrist sprains and strains
  • Bursitis
  • Cubital tunnel syndrome1Radial tunnel syndrome1
  • Trigger finger1
  • Dupuytren’s contracture1
  • Thoracic outlet syndrome1
  • Rotator cuff injuries.

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    Frequently asked questions

     

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