How to get Bigger and Thicker Wrists

Every so often, building the biceps and triceps become the most important aspect of upper body development whereas the wrists and forearms are given less attention. Developing your wrists and forearms is not only about looking impressive in a t-shirt, but also optimizing your grip strength, for which you need to devote time and effort.

Is it Possible to Make Your Wrists Bigger

Your wrists are made up of both carpal and long bones while the forearms are made up of a group of muscles including brachioradialis, wrist extensors, and wrist flexors, all of which have a higher distribution of slow-twitch fibers than larger muscle groups such as chest, hamstrings, and quadriceps.

The slow-twitch muscle fibers are stubborn to growth, and so generating strength and building endurance involves finding the right workouts and then incorporating them into a training routine that would work best for you.

Workouts for Strengthening and Increasing the Size of your Wrists

Make your Wrists Bigger with Barbell Exercises

You may try these simple workouts after training your biceps or back muscles, to increase the size of your wrists.

1. Seated Barbell Wrist Curl

  • Grabbing a barbell with your hands spaced at shoulder width distance while your palms are facing up, lean forward keeping your forearms on your thighs and the front of your wrists on top of the knees.
  • Holding the bar with a tight grip, lower it as far as you can while breathing in.
  • Curl the barbell as high as you can while flexing your forearms and breathing out. Make sure that you move only the wrists.
  • Do three sets of 15 reps.

Seated Barbell Wrist Curl

2. Standing Reverse Barbell Curl

  • Stand with your torso straight, holding the barbell and keeping your hands at shoulder width. Make sure the palms are facing down while the elbows are close to your torso.
  • Curl the barbell by contracting your biceps while exhaling and keeping your upper arms stationary.
  • Continue lifting the weight until it is at your shoulder level and the biceps are fully squeezed.
  • Slowly lower the barbell back to its initial position while inhaling.
  • Do three sets of 15 reps.

Standing Reverse Barbell Curl

3. Finger Curls

  • Leaning forward after sitting on a bench, grab a barbell using both hands with the palms facing up and the hands kept shoulder width apart.
  • Your forearms should be placed between the thighs so that they can be in a resting position while the wrists hang over the edge of the bench.
  • Lower the weight as far as you can by extending your fingers. When the bar rolls down your hands, catch it with the final finger-joint.
  • Curl the barbell upwards as high as you can by closing the hands while breathing out.

Finger Curls

Build Bigger Wrists with Dumbbell Exercises

The workouts mentioned here are essential for building vice-like grip. Squeezing the dumbbells harder will help you engage more muscles thereby generating more force.

1. Seated Palms-Up Wrist Curl

  • Having two dumbbells placed on the floor near a flat bench, sit on the bench with your legs at shoulder width and the feet kept on the floor.
  • Grab the dumbbells and lift them up so your forearms could be in a resting position on the thighs and the wrists could be hanging over the thighs’ edge.
  • Curl your wrists up while breathing out.
  • Lower the wrists back to the initial position while breathing in and make sure to keep the forearms stationary.
  • Perform three sets with 15 reps.

Seated Palms-Up Wrist Curl

2. Palms-Down Wrist Curl

  • Keeping a pair of dumbbells on the floor near a flat bench, sit on the bench with your legs at shoulder width and the feet kept on the floor.
  • Grab the dumbbells with your palms down and lift them up so your forearms could be in a resting position on the thighs and the wrists could be hanging over the thighs’ edge.
  • Curl your wrists up while breathing out.
  • Keeping your forearms stationary, lower the wrists back to the initial position while breathing in.
  • Repeat for three sets with 15 reps.

Palms-Down Wrist Curl

How to get Bigger Wrists without Weights at Home

While most of the wrist-building workouts require lifting or supporting weights, you may also target these muscle groups by only using your bodyweight.

1. Push Ups

  • Placing your hands at shoulder width, lie down with your face toward the ground, the body slightly raised above the floor, and the feet kept moderately apart on the toes.
  • Lower your body until your hip and chest almost touch the ground. Make sure to keep the head aligned in line with the spine and hip.
  • Push your body upwards while breathing out. Do not hyperextend your neck or lower back.
  • Do the steps for three sets with 10 to 15 reps.

Push Ups

2. Tennis Ball Squeeze

  • Hold a tennis or stress ball in hand and then squeeze it as tightly as possible for 5-10 seconds.
  • Slowly release the flexion (bent fingers).
  • Do the above steps for ten reps before switching hands.

Tennis Ball Squeeze

3. Standing Wrist Rotations

  • Standing with your feet at shoulder width, extend the right hand in front of your body keeping your palm up and the elbow slightly bent.
  • Rotate the hand in an anti-clockwise direction so that your palm is in a front facing position like a stop signal.
  • Do the movement in a clockwise direction to bring it to the initial position.
  • Repeat ten times and then switch hands.

Standing Wrist Rotations

4. Yoga Poses

A whole lot of yoga poses may help in building your wrist strength, some of which are side plank, downward dog, crow position, plank pose, and upward plank pose. Make sure to take the help of a certified yoga instructor when practicing these poses.

Upward Plank Pose

Aside from building bigger wrists, these exercises can help you avoid pain in the hands while performing intense workouts in the gym. However, you should ask a doctor whether these workouts are safe for you. Once your doctor gives you the permission to proceed, do not hesitate to perform these exercises each day.

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