Wrist Flips

Wrist Flips

A fun, fast forearm drill that challenges wrist flexors (palm-up) and extensors (palm-down) while building coordination and grip endurance.

Watch on YouTube More Wrist Exercises All Categories

Muscles Targeted

Wrist flexors, wrist extensors, forearm stabilizers, and grip endurance.

Key Benefits

  • Builds forearm power and endurance
  • Trains coordination and wrist control
  • Simple, engaging alternative to traditional forearm work
  • Easy to scale by ball weight and speed
Keep the forearm flat—movement should come from the wrist, not the elbow.

Equipment Needed

Weighted ball (medicine ball, slam ball, or basketball) and a sturdy box/bench/table edge.

How to Perform Wrist Flips

  1. Rest your forearm on a surface with your hand hanging off the edge.
  2. Start palm-up and perform quick wrist “flip” toss/catch motions.
  3. Switch to palm-down to hit the wrist extensors.
  4. Keep it controlled and rhythmic—avoid sloppy catches.
  5. Stop before form breaks down.

Programming Options

  • 2–4 sets of 15–30 seconds
  • Rest 45–90 seconds
  • Start lighter/slower, then progress weight or speed

Why This Variation Works

Fast, repeated wrist loading challenges tendon and muscle endurance while training timing and control in a way that many people tolerate well.

When to Use It

Forearm/grip training blocks, warm-ups, or as a fun finisher on upper body days—especially if you want more wrist control work.

Related Wrist Exercises

Explore the Wrist Exercises category for eccentrics and mobility work.

Frequently Asked Questions

How heavy should the ball be?

Start light enough to control every catch. Heavier isn’t better if you lose control.

Can I do this if I’m in a flare?

Usually start with slower eccentrics first. Save faster drills for later phases.

What’s the biggest mistake?

Letting the elbow/shoulder do the work. Keep the forearm planted and move from the wrist.