How to get bigger wrists

Trying to get bigger wrists? Maybe some people noticed them and made fun of you sad people, really.

In truth, the answer is somewhat more complicated than it may seem, as the wrists are not capable of growing in the same manner as your biceps or chest muscles can. This is primarily a consequence of the fact that the wrists are composed of tissue other than skeletal muscle, and as such will not feature the same response to resistance training. Because the wrists are primarily made of bone, ligament, tendon and connective tissue — you cannot actually make your wrists bigger. However, it is entirely possible to train the muscles adjacent to the wrists the forearms , improving the general appearance of your arms and strengthening the wrists as well. The wrists are a highly complex structure featuring a wide array of different types of tissues.

How to get bigger wrists

Last Updated: September 25, Approved. This article was co-authored by Laila Ajani. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics gymnastics, powerlifting, and tennis , personal training, distance running, and Olympic lifting. This article has been viewed 1,, times. Building strength and thickness in your wrists is a matter of finding the right exercises that will build strength and flexibility, then committing to a training regimen that works for you. Michele Dolan, a certified personal trainer, recommends: "Push-ups, chin-ups, and pull-ups are good wrist strengtheners. Climbing and carrying heavy dumbbells at your sides also build wrist strength. Keep in mind that you need to work the muscles around your wrist, rather than the joint itself. You can't actually strengthen a joint, however, the bones of the joint become denser and you can certainly strengthen the muscles around it. For instance, try holding a pound dumbbell with your palm facing downward, then lift your wrist times. For a variation, have your palms facing upward, then move your wrist. Practice wrist extensions by holding a small weight in your hand while your arm is resting on a table.

Not because the exercise hurts per se, but because the floor is so hard and you have your all weight resting on your two innocent fists. Featured Articles.

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With the right plan and the right discipline, you can get seriously shredded in just 28 days. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. If you want to get strong and add a ton of mass, you need to build powerful forearms. Your forearm workouts might seem like they have nothing to do with your leg workouts or back workouts, but having stronger forearms also allow you to build a stronger grip, which is essential to almost every pushing and pulling workout. Over time, stronger forearms will allow you to increase your ability to lift more and generate a more powerful force as you perform each exercise. And that boost comes from paying more attention to other factors. The forearm has made way for other body parts such as the strong muscular back , shoulder, or even calves.

How to get bigger wrists

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Healthline only shows you brands and products that we stand behind. Stretching and exercising the muscles around your wrists will keep the wrists flexible and strong, and help you avoid repetitive motion and stress injuries. Both stretching and exercising increase the production of synovial fluid, which lubricates your wrist joints and helps improve their function. Your wrist bones connect your hand to your forearm.

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Bicep curls obviously target the biceps, primarily, but you can also use curls as a chance to strengthen your forearms as well. These are the kind I use, and I love them a lot. To do those curls and extensions, you can work with dumbbells, kettlebells or barbells , they all serve the same purpose: asking your arms and wrist to grab something heavy and lift it. Even if there are no major skeletal muscle groups located in the wrists, it is possible that you have heard of certain exercises or techniques that result in mass growth of the connective tissues therein. In any case, go slowly. Rest the back of your forearm on a table or on your leg. Genetics and Bones. This is an excellent way of stretching your wrists out at the end of a work out, decreasing the possibility of injury or soreness. Wrist extensions are an easy exercise that you can start doing at home to increase flexibility in the forearm muscles that power your wrist. Pull ups, chin ups and deadlifts are great exercises for wrist thickening as well. Wringing out wet clothing or winding rope onto a spool also works these muscles. Commit to a training routine and start doing it consistently, without taking a day off because you just don't feel like it. Practice wrist extensions. Focus on keeping your wrists very straight and solid while you do push-ups, however many you're comfortable doing. At the end of the day, the wrists are only a small fraction of your entire body, and one that is unlikely to be of any importance outside of a few incredibly niche circumstances.

To strengthen your wrists, you actually need to strengthen your forearms and increase mobility in your wrist joints.

It couldn't be an easier exercise, provided you've got some heavy stuff to lift. Knuckle push ups help you get bigger wrists. The Bone Hypertrophy Response. That's it. But first and foremost…. Count to fifteen. In truth, the answer is somewhat more complicated than it may seem, as the wrists are not capable of growing in the same manner as your biceps or chest muscles can. In yoga, this is called the "cobra pose" and it can be very effective at stretching your wrists. No gym membership hassle. Commit to a training routine and start doing it consistently, without taking a day off because you just don't feel like it. Place one hand on the back of the other with the hand flexed towards the wrist. The wrists are no different in this regard, as not only are the actual size of the bones therein dictated by genetics, but so too are the endocrinological aspects that fuel the growth of said bones.