How to Get Bigger and Stronger Wrists

While there’s no way to develop wrist bones, most bodybuilders consider having thin wrists an advantage, as it accentuates the forearm muscles and makes them appear larger. If you want to develop wrist strength and thickness, you must choose the right type of exercise to build strength and flexibility, and then be determined to pursue a training regimen that is right for you.

Table of Contents

Wrist stretch

Warm the wrist. Before working out your wrist muscles, you need to warm up with wrist movements without using weights. Warm-up movements include hand rotation, wrist flexion, and extension. Warming up will help loosen up the wrist area and prepare it for the workout.

Wrist stretching exercises. Wrist stretching is an exercise that you can easily do at home to increase the flexibility of the forearm muscles, which transmit power to the wrist. Wrist stretching exercises are the best way to gradually increase wrist size.

Rest your face on your forearm on a table or on your leg. Palm facing up and hand in line with arm.
Place a light dumbbell in that hand and then slowly lower the weight to the floor. This movement lasts about five seconds, then raise the wrist back to the starting position.
Practice twice, 10-15 reps for each wrist, four or five times a week.

Practice wrist rotation. Wrist rotation is similar to wrist stretch, except that you will focus on a different muscle movement when you change direction. This type of exercise is very common in rehabilitation programs after a wrist injury, and you can do wrist rotations at home.

Grab a small dumbbell and stand with your arms at your sides. Raise the dumbbell to the ceiling and then slowly lower it. Practice twice, 10-15 reps for each wrist, four or five times a week.

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Loosen your wrist. This is a great way to stretch your wrists at the end of your workout, reducing your chances of injury or wrist pain. ^{[1] X Source of Research} Performed at the end of each training session.

Hold the other wrist with one hand and then bend the hand toward the wrist. Keep the hand still by applying pressure to it and move the forearm down slightly to increase the angle of the exercise. Hold for 6-10 seconds and then work the other arm.

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Wrist stretch. Wrist stretching is an important step before entering any strength training regimen. Especially if you have small or “weak” wrists, it’s a good idea to stretch your wrists before you start.

Get into a kneeling position with your hands flat on the floor, fingers pointing back toward your body. Keep your arms straight and gently stretch your wrists. Do not force your hand too hard. Count to fifteen.
Once you get used to the wrist stretch, try to straighten your legs behind you and lower your hips to the floor, while pushing your torso up by fully straightening your arms with your palms flat on the floor. . In yoga this is called the “cobra pose”, which is very effective for stretching the wrists.

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Be persistent. Building strength takes time, which means you have to be patient. You can’t just do a few workouts and expect to have bigger wrists in the future. This endeavor is primarily about endurance, not speed. Be determined to stick to an exercise program and do it regularly, without stopping because you will lose interest later.

Exercise for wrist muscles

Arm curls with straight barbells and thick barbells. Obviously this exercise mainly targets the biceps, but you can also do it to strengthen the forearms. The basic biceps curl requires you to keep your wrists straight to build strength, but you can also mix it up by combining wrist curls with straight and thick barbells to increase hand strength. and wrist.

Hold the barbell in the palm of your hand with a lighter weight than when doing biceps. Work on the support bar instead of lifting the weight completely from the bottom to the top like when doing biceps curls, flexing your wrists to lift the bar. Perform lifting and lowering with the same number of repetitions as biceps curls. Repeat the exercise with the grip on the barbell.

Hold dumbbells. The dumbbell grip is one of the most popular forearm exercises, often used by bodybuilders to develop forearms and fists. The exercise is easy to do as long as you have something heavy to lift. ^{[2] X Research Source}

Place one or two dumbbells (taken from the weight machine) on the ground, leaving the dumbbells on the ground. Squat down, grab the dumbbells with your hands, then stand up, holding the dumbbells firmly in your hands. That is all. Alternate between hands, do three reps, 5-10 reps each time or depending on your strength.
You can also use a heavy stack of books, anything that stretches your hand when you hold it and forces you to extend your fingers when you lift it. This exercise mainly involves the strength to grasp objects together.

Practice twisting your wrists. Wrist twisting requires a special piece of equipment that is often found in gyms, and you can also buy one yourself. The exercise itself is simple but difficult to perform, and is particularly effective for developing forearm and wrist strength. Wrist barbells are basically short barbells with a string attached in the middle that connects to the weight wheel. If you don’t have one, you can use a long barbell and hang a dumbbell on it, with a rope length of about 24 cm. ^{[3] X Research Sources}

Grasp the dumbbells with both hands with palms facing down, straightening arms in front of you. With the dumbbells dangling, you twist the bar up and down with your wrists, like you’re turning the throttle on a motorcycle. Do three reps, 10 or 15 reps each time.

Push-ups on knuckles. If you want to develop forearm strength, push-ups are a great way to practice. However, conventional push-ups with hands flat can actually put pressure on the wrists, causing pain and stiffness in the joints. However, you can do push-ups to develop wrist strength, by doing them on your knuckles instead of your flat hand.

Focus on keeping your wrists straight and firm while doing push-ups, with the number of reps depending on your strength. If you are new to the practice, you should practice three times, each time 10 times up and down.

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Avoid using wristbands. Many forearm strength beginners often overuse the wristband, which is actually counterproductive. The wrist couldn’t be stronger if you depended on the wristband to take some of the weight off. If you feel the need to use a wrist strap, reduce the lifting weight. ^{[4] X Research Sources}

Advice

Wrist size will not change too much because you are limited by the wrist skeleton.

Steps

Wrist stretch

Exercise for wrist muscles

Advice

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