I call it the Golf Wrist-Cock Exercise. Here's what you do:
- Stand with your arm hanging at your side.
- Grab a golf club (pitching wedge if you're just beginning, long iron if you have strong wrists already) in one hand towards the end of grip.
- Raise the club only by cocking your wrist and keeping your arm at side.
- The club will have the toe pointing up to the sky straight out in front of you.
- Raise as high as you can, which will probably be just above parallel to the ground with your shaft.
- Then lower and repeat until a set of 15 repetitions is done.
- Switch arms and do the same thing.
Do one or two sets per wrist, 3-4 times per week (every other day or Monday, Tuesday, Thursday, Friday).
If you do this exercise correctly you will get a burning sensation in your forearms. If so, that's great! If not, you may need a longer iron; or you are using more than just your wrist for the movement.