How to get bigger wrists

Trying to get bigger wrists?

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. While the underlying bulk of the mass found in the wrists is obviously bone, a portion of the soft tissue that makes up said mass is primarily ligament — or the connective tissue found between said bones. This tissue, like bones themselves, will not grow larger in response to training stimulus and as such cannot be used to make the wrists bigger.

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. Slowly raise and lower the weight by moving only your wrist. You can also strengthen your wrists through radial training. Stand with your arms at your sides, holding a dumbbell in one hand, then tilt the dumbbell towards the ceiling and slowly lower it down.

Here is a set of 2 hand grips on Amazon that look exactly like the ones I use.

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If you've been working on a strong upper body, bulking out those forearms may be the last detail in showing off your muscular development. Although you can use barbells for some of the following exercises, dumbbells are usually a better place to start for two reasons: First, they allow you more flexibility in exactly how you position your wrists — which can help head off wrist sprains, strains and general irritation from the start. Wrist exercises should be challenging, but not to the point that they leave you injured. Second, not everybody has the strength to heft barbells with these relatively small muscles — but you can start with small dumbbells, and work your way up to heavier weights as you build strength and mass. This move is also known as dumbbell reverse wrist curls , and it works your wrist extensors — the muscles in the back of your forearm that are responsible for extending your wrist.

How to get bigger wrists

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The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The movement should take you five seconds, then bring the wrist back up to starting position. Slow and steady wins the race , remember? Stand with your arms at your sides, holding a dumbbell in one hand, then tilt the dumbbell towards the ceiling and slowly lower it down. Updated: September 25, You cannot build the size of your wrist, since it is bone and ligament. It takes time and effort, and the results are minimal. Keep in mind that these numbers are only an average, and taken from a sample size that is more centered around the western hemisphere of the world. Unlike a regular push up where your hand is open and your palm is resting on the floor, now your fist is closed and your knuckles rest on the floor. As the weight hangs, twist the bar up and backward with your wrists, one at a time, as if you were activating the gas on a motorcycle. Conversely, for individuals that wish for smaller wrists, reducing their body fat to a safe level is a rather easy solution to follow. Reader Success Stories. But unlike your arm — where you can train your biceps and triceps — no actual muscle is present in your wrist. Hi, I'm Brock, the guy behind this site.

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I used them and my wrists thanked me for not hurting. From that position, you lift your hands towards the ceiling without moving anything else. I went from 5. Healthcare Basel. Squat down, gripping them with your hands, then stand up, holding it securely. Popular Categories. Don't force them. Count to fifteen. Method 1. Did this article help you?