Upper Body Moves For People With Weak Or Injured Wrists
By admin
You guys asked some awesome questions earlier this week! I’ll work on answering them this weekend (it’s not too late to ask yours). But one question popped out at me and I can’t believe that I haven’t addressed this issue more thoroughly already:
Weak and injured wrists.
I have discussed how to strengthen wrists in the past, but until your wrists become stronger how are you suppose to workout your upper body for a balanced training program?
Here’s the question I received from reader JR:
The first thing I picked up on here are the imbalances that are most likely already created because JR is able to do back work.
By focusing upper body strength on back exercises (pull-ups) while neglecting the chest and shoulders could lead to pain, injuries, and even posture concerns as the back muscles become stronger “pulling” unevenly since the chest and shoulders is not able to counter act.
The second thing I picked up on was how normal JR is. I have several clients who are unable to do wrist bearing moves ranging from simple weaknesses (their wrists give out before their chest/arms) to long term injuries like tendonitis and scar tissue build-up.
Quick Review Of The Wrists
Your wrists are composed of 8 small floating bones that make up what we call the carpal and the two larger arm bones (radius and ulna). The wrist is designed for range of motion and weight bearing so it’s natural that many people suffer from weaknesses here.
The muscles in your arms and shoulders are responsible for supporting and keeping the wrists “strong”. So when increasing wrist strength, it’s actually grip, forearm and shoulder strength that you want to concentrate on.
And many wrist problems maybe a side effect of elbow injuries or deconditioned forearms. It’s kind of a catch-22… having weak shoulders/arms cause painful wrists but to make these areas stronger you often feel stuck to doing wrists bearing moves. Right?
Interesting? I think it’s so cool how everything is connected together.
If you feel like you’re suffering from “weak” wrists, make sure to check out this post on how to strength the wrists!
How To Get An Upper Body Workout Without Putting Pressure On Wrists
Having an arm condition that prevents you from flexing your wrist doesn’t have to stop you from having a balanced upper body workout.
Sure you may not be able to do push-ups, hold a barbell or pick up dumbbells, but I promise there are options.
*Below you’ll find several examples of ways to work your upper body. If you choose any of the pieces of equipment, you’ll be able to expand your exercise library as you become confident using it! Use these moves as inspiration.
My very first recommendation would be to grab a bag of exercise resistance bands.
Quick tip… for comfort and better form, I prefer tubes (seen above) over the bands I’m using below.
These are amazing for rehabbing, creating strength and creating an uneven exercise where you’re forced to use smaller stabilizer muscles. <— Very important for strengthening joints, smaller muscles and the core!
Let’s cover a few moves. What you’ll immediately notice is that the wrist is able to remain in a straight, neutral position.
The bands allow you are able to do amazing moves: bench press, flys, chest press, shoulder presses and more!
The chest press above can also be done laying down like a traditional bench press!
What I really love about them is their increasing resistance.
As you continue to pull the band, the resistance increases and your muscles are forced to work harder and you progress through the range of motion. It also forces you to have control of the move from start to finish, forcing you to concentrate on form throughout.
This is different from barbells and dumbbells where at the top of the move, often people just rush back down or even drop the weights. <— Don’t do that!
These don’t work for everyone, however if you are able to grip properly (like JR who can hang from a bar), then push-up handles might be worth a try.
Instead of having the hands placed on the ground, flexing the wrists back, the hands grip the handles, allowing the wrists to remain straight.
It’s no secret that I love push-ups and I’ve seen handles do wonders for people who thought they would never be able to get into a plank position.
Quick tip: before buying them, try using 2 dumbbells (~25 lb) as handles to see how it feels. If after a few sets you’re feeling great then think about grabbing a set actual push-up handles.
I am sure you guessed I would add this one! But it’s true, kettlebells (we get all of ours at Rogue Fitness) are really great for wrists issues.
Like I mentioned, I have several clients who are unable to do any weight bearing exercises on their wrists. For them I carry kettlebells around.
The handle and the shape is so different from that of a barbell or dumbbell and allows for the wrists to remain straight and stable. In fact, it’s a requirement that it remains straight!
Kettlebells are a great option for people who love weight training and don’t want to give it up. Just like with the bands, the classic moves are able to be preformed!
To be honest, I think that of all the options kettlebells (once you’re strong enough) are the best way to go as you’ll almost forget that you have any issues at all. You will be able to create a balanced workout with both pulling and pushing workouts while fitting right in with the gym goers around you.
TRX or a suspension training system is also a great idea if you have the space, or if you are lucky enough for your gym to carry one.
With it, you’ll use your own body for resistance by angling yourself for difficulty. Like the handles, wrist remain straight while allowing for a vast range of movements.
The range of motion is large and once you get comfortable, you’re able to turn it into a playtime as you challenge yourself with new moves!
These pec flies below are my favorite! Great for the core, chest and shoulders.
Hopefully, you’ll find something here that works for you and your condition. But what I want to stress is this: if you have the ability (and doctors clearance) work on improving wrists health simultaneously.
Farmer carries, grip squeezes, and weighted wrists curls can help develop the range of motion and strength needed to perhaps one day do a floor plank as if nothing had ever prevented you!
Great question JR, I hope I gave you what you were looking for!
I think that strong wrists are the only things that has persisted since my old gymnastics days. I have never had an issue with wrists pain. Knock on wood! I also have a husband that loves to focus on grip strength with hangs and carries, so I am sure that has helped too!
*The links above are all affiliate links to Amazon.