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. 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.

This article was co-authored by Laila Ajani. The wrists are a highly complex structure featuring a wide array of different types of tissues. These could include hand circles and wrist flexions and extensions.

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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.

How to get bigger wrists

Learn effective exercises and tips for achieving bigger wrists and improving your overall health and wellness. Discover how to build strength and size in your wrists safely and effectively. Many of the links in this article redirect to a specific reviewed product. Your purchase of these products through affiliate links helps to generate commission for Noodls. Learn more.

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And probably better, since it very hard to match the kind of mass you can gain with weights. Wringing out wet clothing or winding rope onto a spool also works these muscles. 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. Create an account. Tilt the dumbbell toward the ceiling and slowly lower it down. Size change will not be overly successful, as you are limited by your frame size. Method 2. Do plate pinches. Or you have an average wrist size, but you would rather have thicker wrists anyway. They allow you to — again — squeeze something really hard to get those muscles working. Inspire US serves as an informational hub for people looking to start their fitness journey.

The forearm consists of lots of small individual muscles. But collectively, these muscles can add up to a lot of size once they become developed via strength training.

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. 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. I actually like mine. While it is indeed unfortunate that we cannot directly influence our wrist size, keep in mind that having small wrists is not necessarily a bad thing. Do knuckle push-ups. Using Grippers. Tips from our Readers The advice in this section is based on the lived experiences of wikiHow readers like you. All Categories. Thanks to all authors for creating a page that has been read 1,, times. Because the wrists are primarily made of bone, ligament, tendon and connective tissue — you cannot actually make your wrists bigger. By training your forearms, you will get thicker wrists to a small extent, though. Learn why people trust wikiHow. While the forearm extensors particularly the digitorum and flexors muscle groups do indeed extend into and beyond the wrist, these are connective tissues and not actual skeletal muscle fibers, and as such are also unable to grow in size from training or other forms of extrinsic stimulus.