This week’s featured training technique is once again gleaned from the Netflix docuseries Carlos Alcaraz: My Way. It is an injury rehabilitation exercise that Alcaraz used when struggling with a tendon injury in his right arm. He was filmed performing dumbbell wrist rotations, which strengthen the forearm muscles that control grip and wrist stability. Those muscles are crucial for maintaining consistent racket control and generating spin. Strengthening those areas can also help prevent common overuse injuries, such as tennis elbow.
The dumbbell wrist rotation is performed with a light dumbbell and the forearm resting on a table. This exercise can also be done while seated, with the forearm supported by the thigh. From either position, the wrist should extend just past the edge of the support surface. The dumbbell is held in a neutral “hammer” grip with the thumb on top. Each rep is performed by slowly rotating the wrist outward with the palm facing up. Once the maximum comfortable extension is reached, the motion is reversed until the palm is returned to the downward-facing position.
When performing dumbbell wrist rotations, the motion should be slow and controlled through the full range of rotation. It is typically executed for 10 to 15 repetitions per arm over two to three sets.
This particular exercise has been a regular part of my fitness routine ever since I ruptured a tendon in my wrist a few years ago. During my recovery, dumbbell wrist rotations were instrumental in helping me gradually rebuild range of motion and regain the forearm strength I had lost. While I don’t perform them every day, I still include a few sets a couple of times a week as a preventative measure. It’s a small investment of time that pays dividends in wrist health, especially for someone who spends as much time on the tennis court as I do.
Although it may not be the flashiest part of a tennis fitness routine, this simple exercise builds durability in a crucial location. For recreational players seeking to enhance performance and longevity, incorporating dumbbell wrist rotations into their training routine is a smart move.
