T Nation

Dumbell Benching (Wrist Issues)

Anybody notice any wrist issues as they bench increasingly heavy weights with dumbells? Any suggestions? Wrist-strengthening exercises?

YES using DB’s as opposed to a BB is going to use a LOT more small stabilizers. This makes that weakest link the limiting factor. In this case your wrist.

Which is good. Stay at it and progress as you can. Mix it up wit other movements and BB work to hit the areas you arent taxing. They will cath up.

[quote]Phill wrote:
YES using DB’s as opposed to a BB is going to use a LOT more small stabilizers. This makes that weakest link the limiting factor. In this case your wrist.

Which is good. Stay at it and progress as you can. Mix it up wit other movements and BB work to hit the areas you arent taxing. They will cath up.[/quote]

Good advice. Thanks. I’m also a first year law student and do a lot of typing all day, in and out of class, which I’m sure doesn’t help. (although it does provide numerous T-Nation breaks and T-Nation as means of procrastination).

Concentrate on a tight, stable grip with a straight wrist. This will help. Don’t let your wrist flop around, or hold it at an angle. Think of a punch, same wrist angle here.

How’d you like those finals?

<— 2004 grad

The first question here is what do you mean by ‘Issues’? Pain? Cramps? Squirting blood? A general inability to keep the weight steady?

If the later is the case, yes, there are plenty of wrist exercises one can do, basic dumbbell wrist curls/extensions might help you, and they don’t require any more equipment than what we know you have on hand. Just hold the DB’s at your sides and ‘curl’ the weight in moving just your wrist. Then pull it the other way, i.e. pulling with the top part of your forearm.

If you’re having pain or soreness, that’s something you might want to be more careful of. Try resting that area for a few days. Or start using a ‘natural’ keyboard. Don’t forget to stretch your wrists before a workout, and you could always try using Glucosamine/Chondroitin Sulfate supplements,

I’ve been using them for a while now, and they seem to help (the documented scientific evidence is rather lacking, however they don’t seem to do any harm, (yet))