Seated Wrist Flexion with Weight

Chair,Free Weights,Pillow
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This exercise strengthens the muscles of the wrist and forearm. The wrist is one of the most commonly fractured body parts in people with osteoporosis, so it’s important to keep these muscles and bones strong to protect them.

Set up

Begin by sitting in a chair with a pillow on your lap and a small weight in your hand. Position your forearm so it is resting on the pillow in front of you with the palm that is holding the weight facing up towards the ceiling. Your elbow should be at approximately a 90-degree angle.


Move your hand towards the floor, allowing your wrist to fully extend downward while holding the weight. Then slowly curl or lift the weight with your hand up towards the ceiling without moving your forearm. Your hand should be the only part that moves. Once you’ve flexed the wrist as far as your wrist allows, slowly lower the weight back down to the starting position. Repeat.


  • Try and isolate your wrist and hand so that this is the only part that moves during the exercise.
  • Do not slouch or round your shoulders – keep them nice and open as you perform the exercise.
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