A few things you can do:
#1 “Doorknobs” :
With weight ranging from 1-5 lbs (5 lbs is usually plenty)—->rest forearms on bench or like I do: Sit up with knees bent & rest the meaty part of your forearms palms down over knees. Dumb bell in each hand—>turn like your turning a doorknob.
Incorporate these into your upper body workout.
Start with 30 reps?
#2 Sit on a yoga ball. To find the RIGHT size: your thighs should be parallel to the ground.
Now using dumb bells (again, 5 lbs is usually enough)—> do front shoulder lifts. Sit TALL. GOOD posture. Feet facing ahead. Dumbbells to knees & up just parallel to ground.
#3 Sledgehammer Shit.
Ulnar deviation = bending the wrist towards the direction of the little finger) & a radial deviation (bending the wrist in the direction of the thumb) can be performed using a sledgehammer.
For ulnar deviation—> hold the handle at your side with the weight behind your hand. Slowly bend your wrist back to raise the weight.
For radial deviation—> hold the handle by your side with the weight in front of your hand.
**Slowly space your hand further from the head of the hammer as you grow stronger.
As usual, email or whatever for questions or comment below!