Here's why you should add wrist weights to your upper body workout

Here's why you should add wrist weights to your upper body workout

If you want to build upper body strength, your first instinct might be to reach for the heaviest weights you can (safely) lift and train your arm muscles to fatigue. After all, that’s how you get those #winnings – right?

While heavy lifting has its place in a strength training routine, don't underestimate the power of lighter weights in your arm training. Wrist weights, which attach to your wrist with a secure strap and often come in 1-, 2-, or 3-pound varieties, are one such method for incorporating lighter weights into your upper body workouts. They are often used in combination with ankle weights, which also weigh between 1 and 3 pounds and have a larger girth to better conform to your ankle.

So when should you use wrist weights for strength training and which wrist weight exercises deserve a place in your workout routine? Here's what experts say.

The benefits of strength training with wrist weights

While wrist weights are lighter than dumbbells or barbells, they have certain advantages over other strength training options, says Peter Lee Thomas, a celebrity trainer known for his work with Hollywood stars like Halle Berry.

Wrist weights do not require grip strength.

A particular advantage is that wrist weights do not require grip strength. That's because, unlike free weights that you have to grab to use, wrist weights can be physically attached to your wrists with Velcro or other fasteners.

“Sometimes I hurt my hand and can’t grip a dumbbell,” explains Thomas. “But I can put a weight on my wrist and do my workout.” For anyone recovering from an injury or unable to grip dumbbells, wrist weights are an easy modification.

Wrist weights are more portable than dumbbells.

Unlike dumbbells, wrist weights are extremely portable and easy to pack in a carry-on, Thomas points out. If you're traveling or working with limited space in your home gym, consider wrist weights to add intensity to your arm workouts without adding to your suitcase or gym space.

Wrist weights are an easy way to boost your walks.

You can also try using wrist weights for walking,suggests Emilie Goldblum, an intuitive stretch body trainer and former Olympic rhythmic gymnast. “To start my day, I always take a brisk walk before anyone else gets up,” she says. “Wear [wrist weights] helps me gain momentum and work on gently warming up my upper body.” Bonus: Research has shown that adding light weights to a 4-mile-per-hour walk has similar intensity to a 5-mile-per-hour run.

Wrist weights are great for improving muscle endurance.

Finally, you should know that lighter doesn't necessarily mean easier. While choosing a heavy weight can build muscle strength, a light weight could increase your muscular endurance, as Shape previously reported. FYI: Muscular endurance is your body's ability to work for an extended period of time (as opposed to how hard your body can work at any given moment). To build this endurance, lift lighter weights at a higher volume (translation: more sets and more reps) than heavier weights.

Tips for Using Wrist Weights During Upper Body Workouts

Just because the weights are light, Thomas says, doesn't mean you can get away with poor form. In fact, you can use the lighter weights as an opportunity to perfect your technique for upper body exercises before adding more weight (read: weight); This way you don't risk injuring yourself by progressing too quickly. Remember to roll your shoulders back and down to prevent them from rounding toward your ears as you move your upper body (this will keep your upper back properly aligned). Additionally, maintain a slight bend in your elbow when your arms are extended (e.g. during the overhead arm extension or underlift) to avoid hyperextension and injury.

Attach wrist weights securely.

Because wrist weights are attached to your body, it is important that you secure them securely. “Make sure they are attached with Velcro for safety so they don’t slip and hit you,” advises Thomas. “Depending on the manufacturer, they can rub, so wear wrist protection if necessary.” FYI, a wrist guard looks similar to a wrist brace and acts as a protective barrier between your skin and your wrist weights. A wrist guard can also help stabilize your wrist by providing additional support; You can purchase wrist guards online or at sporting goods stores.

Use a wrist weight that fits snugly and doesn't slip.

While wrist weights typically come in one size, fit is still important, notes Thomas. "You want wrist weights to fit snugly so you can move freely and feel the workout instead of constantly adjusting," he says. And beware: You might be tempted to use ankle weights around your wrist as a replacement, but Thomas advises against this because ankle weights are too large and tend to slip.

Avoid using wrist weights if you have elbow pain or an upper body injury.

Finally, if you have chronic elbow pain, proceed with caution and consult your doctor or physical therapist before adding wrist weights to your workout. The extra weight can worsen the inflammation you already have. Similarly, avoid using wrist weights when recovering from an upper body injury,and be sure to talk to your doctor about whether and when you can incorporate wrist weights into your workout.

And if you feel pain during your wrist weight training, stop the movement immediately and take your weights off, advises Goldblum. "No one should ever feel stabbing pain, stabbing pain in their arms, or tingling pain, so always listen to what your body is telling you when trying new workouts," she says.

5 upper body exercises with wrist weights

Are you ready to add wrist weights to your workout? Here, Goldblum, a BALA Ambassador, shares her five favorite wrist weight exercises for building upper body strength, inspired by her background as a dancer and rhythmic gymnast.

Ballet Ports de Bras

AStand with your heels together, feet forming a “V” and arms at your sides. Raise your arms in front of your body to shoulder height, keeping your elbows gently bent with your palms facing your chest and your fingertips touching. Keep your shoulders relaxed and away from your ears. This is the starting position.

b.Squeeze your shoulder blades together and tighten your lats as you extend your arms to your sides.

CPause, then pull your arms back in front of your chest until your fingertips touch.

Advanced overhead rotation

AStand with your heels together, feet forming a “V” and arms at your sides. Raise your arms in front of your body to shoulder height, then stretch your arms over your head, slightly in front of your forehead, palms down. This is the starting position.

b.Pull your chest down and engage your core. Rotate your wrists, arms, and shoulders toward the back of the room, ending with your palms facing the wall behind you.

CPause, then rotate your wrists, arms, and shoulders from back to front, ending with your palms facing the wall in front of you.

Torso twist with arm extension

AStand with feet hip-width apart, toes pointing forward and arms at your sides. Extend your arms overhead, palms down.

b.Slowly turn your hips, spine, neck and head to the right. As you turn, lower your right arm toward the back of the room and your left arm toward the front of the room, stopping both arms at shoulder height.

CRaise both arms overhead as you rotate back to center, engaging the hips and obliques throughout.

Over/Under

AStand with feet hip-width apart, toes pointing forward and arms at your sides. Raise your arms to your sides to shoulder height, palms facing upwards.

b.Raise your shoulders and rotate your palms and arms toward the front of the room as much as possible.

CSqueeze your shoulder blades together, lift your shoulders, and slowly rotate your palms and arms back forward.

Sumo squat with arm extension

AStand with legs wider than hip-width, toes pointed and elbows tucked at sides, palms facing down.

b.Bend your knees to come into a squat while simultaneously extending your arms to your sides and up to shoulder height.

CStraighten legs to return to standing while simultaneously drawing elbows to waist, palms facing up. Focus on pressing your elbows in and toward the back of your waist as you angle your forearms slightly forward.