This wrist exerciser strengthens the muscles in your wrists, fingers, and arms. Wrist curls and reverse wrist curls improve grip strength, which is fundamental to many sports, allowing for efficient training. The intensity is adjustable, so you can train according to your current level. It's compact, lightweight, and easy to carry. It's perfect for use at home, the gym, or even the office. We recommend starting with a light weight and gradually increasing it. Once you're used to it, do 3 sets of reps to the point of failure at 10 reps. Train every other day. While individual results vary, you should be able to increase the intensity within about a month, and you should see significant changes within three months. Good luck! Thank you. #GreatSportsGear