Strength & conditioningBeginner
Forearm, Wrist & Grip Care Circuit: Balanced Arm Care for Throwers
A high-rep, low-resistance routine for the forearms, wrists, and grip — the often-ignored link between a strong arm and a stable elbow. Balance the flexors and extensors to support command and protect the elbow.
⏱ ~10 min📋 2 rounds of the circuit (12-15 reps or 30-45 sec per move)
What you'll need
- Light dumbbell or filled water bottle (3-5 lbs)
- Bucket of dry rice (optional)
- Wrist roller (optional)
- Towel
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