Cotton gloves to help keep the barbell or dumbbells as tightly as possible. A higher grip strength, the greater will be the amount of time with forearms. The diameter of the same wrist grows with it.
You can sit in front of the bench and put perpendicular to the arm's length, so that your forearms flat against the bench. Let teammate or coach gently put it on the palm of your hand raised up doing the exercise neck from the bar. If you relax a little palm, neck roll to the most fingers. Followed by a squeeze them hard, roll bar in the palm, and raise hands, forearms without taking off the bench. Once again relax the palm. Action repeated until fatigue wrists, then rest, continue. Repeat 6 times.
Staying in the same position should take a dumbbell in each hand, turn them perpendicular to the floor. Tilt the dumbbell to himself, not taking forearms off the bench, and then again on my own. Repeat this movement 20 times, rest, and then repeat again. Total should be 7 approaches.
One knee on the bench stand, bend over so that the right arm and body are parallel to the floor. Perform the same steps with the hand, as in the previous exercise. Repeat this 20 times for 7 approaches. Then change the position so that the change in hand. Repeat the exercise.
Lifting weights or barbells biceps will also increase the wrist. It is necessary to straighten the body, grabbing the top, the bar in the lowered hands. Raise the bar on the exhale, bending only elbow joints. Repeat until fatigue. Then you can do the exercise with a delay of hands in the up position. Attention. If there were injuries to the hands, exercise can damage your elbows.
Carpal ligament, like any other, only increased as a result of a large number of repetitions. Should remember this and make repeated at least 20 times at each approach to the exercise.