If you are looking for simple ways to deal with your small wrists, you are looking right at the solution. We understand people with wrist under 6.7 inches face so many challenges in terms of finding fitting watches, wrestling, bodybuilding and fitness workouts, but we have a permanent solution for it. From today, having small wrist and forearms would never be an issue for you again. We will show you how to get bigger wrists for watches and for fitness, just keep reading.
People have different sizes of wrists, hand and forearm and the size of one, is related to the size of the other. People with petite wrists also have smaller hands and forearms and vice versa. It is pretty frustrating to have a small wrist when you really want to get into bodybuilding, boxing, lifting and other forearm athletic sports.
A small wrist obviously will make an athlete feel he is mean, weak and less powerful. Actually, there are many challenges of having slender wrists and hands for both fitness enthusiasts and for skinny guys who want to just wear an elegant wrist watch.
If you have less than 6.5 inches wrist size, that is considered a petite wrist, sometimes you also feel like you are never going to have the best comfortable watches. But you don’t need to worry, there are practical ways how to deal with it, if you think your tiny wrist is not a blessing for you.
What is considered a skinny wrist?
What is small wrist first of all? According to standard wrist sizing charts, if you measure your wrist and find that the circumference falls less than 6.75 inches, you are in small wrists category. A smaller wrist looks tiny because the arm has fewer muscles and perhaps a small wrist bone.
Even when you have a smaller wrist bone and a huge mass of muscles around it, your forearm and wrist appear to be bigger, obviously. In that case, normal size watches would just fit comfortable, and properly on your wrist.
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Average Wrist sizes
As a rule, it is good you know what is average wrists size for men and women. This can help you determine where your arm falls – small, medium or larger category. The average wrist size of a man is about 7.25 inches(18.42 cm) and more than half of men have wrists bigger than this average value.
Moreover, when you consider a smaller circumference, about 80% of men have wrist dimensions greater than 6.75 inches(17.5 cm) while just about 20% men live with wrist over 7.75 inches(19.67 cm)
I am sure an athletic lady would want to understand what is the average size of a woman’s wrist. A majority of females fall in the thin wrists category, with an average wrist size of 7 inches or 17.78 centimeters. Under 38mm watches are very suitable for these wrist dimensions.
This may not look like an extra small(XS) fit for men, but that is a nice normal wrist size for ladies. A 6.5 inches or 16.51 centimeter is a beautiful fit for most skinny ladies. Whenever you determine your wrist size, check against these values if you are extra small, small, mid-size or large wrists.
Even small face under 40mm watches still look comically large on thin wrists
Why are my wrists so small?
People with tiny wrists face a lot of challenges and many of them don’t realize the main reason for the thin wrist is genetical. You obtained it through a gene from one of your parents, even if they aren’t physically having observable traits of a slim wrist. Luckily, one thing is practical here, you can make your wrists, hands and forearm grow in muscle mass, strength and look bigger.
Because I was born with it. Bone size is genetic and you may do little to change it when you reach adult age. This means if you have a slim bone structure, that also helps to limit the size of your wrists. Things could be different if you are still a teenager but beware that the growth lines fall to zero between ages 18 and 20.
Bones and, muscles at a childhood age still grow, and a little growth hormone or a little physical activity like weightlifting or strength training exercises can grow your arms enormously with average or big wrists before you reach adulthood.
Biologists say that after 21 years, your height never changes again. This means also that your radius and cubitus bones remain unchanged.
Do small wrists mean anything?
1. Small frame
What do small wrists mean anyway? A 5 inch thin wrist means you have a small frame arm, with smaller muscles around the ankles, the lower part of your arm.
2. Less muscles does not mean you’re weak
But having a small frame is not bad. If you are into boxing and wrestling, you can do skinny wrists workout to get massive forearm muscles. That will look as though your wrists have increased in size and you can deliver fast punches than muscular arms.
3. No good fit for big face watches
You will also not fit well in larger wrist watches. Most skinny watch enthusiasts find that modern watches are just too big for them.
4. It doesn’t mean poor health
Having a smaller wrist does not mean you have got a bad shape or unhealthy. A thin wrist does not also mean you have got little strength as some people believe, It simply means you have got a smaller body size in general.
5. You appear skinny near heavy guys
One thing, when you stand beside tall and heavy body friends, it may appear like your forearms are not “big” compared to theirs.
Arm wrestling between a Muscular arm and a Smaller, Skinny arm. Can you guess the end results?
The challenges of having smaller wrists.
Why do people with skinny wrists feel bad?
People would come around and hold insanely tiny pieces of material near your arm, as a reminder that you are smaller, weaker, and that you amount to nothing. Such a social challenge is truly very painful to live with. It is even frustrating to see your younger brothers, sisters and friends stand with you and appear like your elders in public.
Some visitors may even mistakenly qualify you for being a minor or a Dependant person in your own house. In the business or office environment, your employees may almost not physically notice your presence around them because you are physically smaller, except you have created a lot of influence on them.
2. Everyday Dressing
The difficulty of finding the right outfit is the most common of all challenges of having a skinny size body. You may love, and buy even luxury watches, and see the finest shirts and pants in the shops, only to find out that they are over-sized or larger to fit your wrist or body.
Because of a small wrists, your girlfriend may get you a luxury watch, which unfortunately for you, insanely comes hanging down on your wrist like a big band on a kid’s arm. When this happens, most small-shaped people tend to feel they are cursed with petite wrists, arms and hands, and that, they can’t be able to wear whatever they like.
3. Fitness(bodybuilding, wrestling, boxing, weightlifting etc)
The Challenges of training for bodybuilding, boxing and wrestling with extremely small wrists are enormous. That is why most fitness freaks hate having extra small wrists as that is being weak during fitness training workouts.
But you can deal with wrist under standard wrist size. Despite that, having small wrists is challenging in fitness, and in sports while extra thin wrists are even more challenging. Can you imagine that people with extremely thin wrists struggle to buy watches and bracelets all the time?
Are small wrists weaker as compared to thicker wrists bodybuilding? No, not necessarily. When boxing, of doing bodybuilding, a huge body size, physique and appearance is the first punch you can give your opponent.
A large physical appearance like that of the Giant Goliath made Israelite scared to death, except for one person, the Little David. because wrestlers are judged by their massive looks, skinny boxers with smaller muscles in the arms are challenged.
Like what the former champion bodybuilder Steve Reeves realized that the arm size for bodybuilding should be at least 252% more than the actual wrist size. This means a skinny guy with 5 inches wrist would need to have an arm size as huge as 13 inches, which is still not enough when compared to the average arm sizes for a normal boxer.
As a result, report days some people small wrists, hands and forearm have a negative impact of their strength. They would think small wrists are weaker than massive wrists and therefore bad for fighting since they deliver less momentum in a face punch.
But What’s the benefits of having petite wrists? – Advantages
1. Boxers with small wrists deliver high-speed punches
Experience shows that in boxing games, wrestling and strength fights, it is not about the wrist size or the forearm. It is about the strength in the arm, wrists and hands that matters.
Are thin wrists an advantage or a disadvantage in bodybuilding, wrestling and boxing? Drop your view in the comment form at the end of this page.
While a large muscle fat on wrists can offer a slow coming but painful punch, a smaller arm with reduced mass punches with an impressive speed. This means that a bulky wrestler is slow to strike, but a skinnier boxer can generate explosive punches at a jaw-dropping speed.
The overall effect is that a slow massive arm has the same impact energy as a small swift or fast-moving slender arm. It is acceptable that smaller wrists are prone to injury when it absorbs much energy, and even smaller knuckles become so vulnerable.
Yet, skinny athletes in small wrists bodybuilding who understand fast boxing and at what angle to deliver the punch, often have the guts to endure in a long and fierce combat fight. Most often, they come out victorious.
2. Petite wrists have a perfect fit for vintage watches
Vintage watches are highly valued for collection, and most of them come in slim design which offer a good opportunity for people with small wrists. Many people are dying to have thin wrists so as to wear these vintage timepieces.
Wear smaller watches if you have thin wrists. This is how to deal with the challenges of having small wrists
It does not mean you are weak when you are having small wrists. In my opinion, everything has a good side and that is not different from having smaller wrists. You are not a weaker man because bigger does not all-the-time means power.
Considering what small wrist people wear, when it comes to watches, there are many other people who want to get their wrist smaller. Those people would die to have smaller wrists that wear so nicely for vintage watches.
You know, vintage watches are in the category of smaller timepieces, and they wear too tight on larger wrists – 8 inches wrists are too large to fit vintage wrist watches.
Ultimate Ways how to deal with having small wrists.
Any wrist circumference under 6 inches is small and if you feel cursed and wanting to do something about it, we offer you ways to deal with your small wrists. Some of the methods will produce observable effects, others have nothing to change in your arm size. When you have small wrists, you also probably get small hands, thin ankles and generally, a smaller, skinnier body build. You will not readily fit in things that heavy guys wear.
There is a certain age -21 years after which a person’s bone size no longer grows. Under that age, wrists bone do get stronger and grow in size but not as fast as other parts of your body muscles. One lucky thing about growing over 21 years with a small wrist, is that while your wrist bone remains the same size, you can strengthen the Tendons, joints, ligaments and grow more muscles around the wrists with good strength training exercises.
If you’re like me, you’ve been blessed with small wrists. I have 6 inch wrists – well they’re more like 5.9 inch. So what can you do when you love watches and have small wrists? Are you cursed not being able to wear whatever you like? Having small wrists is not a problem in and of itself.
The size of most modern watches is! I don’t know about you, but every time I come across a design that I really like, the watch has a 41+ mm case. That is to say: too big for me (most of the time). Here are 5 ways to deal with small wrists when you’re a watch enthusiast. I tried them all, and while they all work, the last one is definitely my favorite.
1. Know your actual wrist size
The homework you are required to do is to know how to measure your wrist size and get the actual circumference. You can use a tape, or ruler but check out here how to measure your wrist for a perfect watch. If you have the right watch band sizes, and the actual case diameter, looking up in the watch size chart may give you an idea of what wrist size can fit into the watch. Probably, your wrist can fit pretty well.
Use our in-depth guide to measure your wrist size. But the actual measurement of your wrists doesn’t matter very much if your perception is that you are skinny with tiny wrists. Keep reading if you feel your wrists are extra small and you want to have bigger wrists.
Tips When measuring your wrist size
Your wrist looks wider to others than you see it! believe it or not. It just depends on the preferred way how to measure your wrist size circumference.
The position of your arm plays an important part in the value you get for your wrist dimension. What I mean is that your arm has a different size(larger) when it hangs down freely than when it is rotated.
The actual width of your wrists decreases when you rotate it. Some people are misguided to think that they have small wrists, when they actually have normal mid-size wrists circumference.
Here is the trick.
Rotate your arm into a position you would have your wrist in when reading time. let the back of your hand come close to your face. Using a ruler, or digital Calipers(accurate), measure your size size, making sure the measuring tool is barely touching your forearm skin.
Write down the value on a piece of paper. For me, I got 47mm. so a watch with lug to lug distance greater than 47 mm would look bigger.
Next, let your arm hang down freely.
Measure the dimensions again barely touching the arm skin. You would discover the wrist size looks bigger than the one you had when you rotated the arm. I got 56mm for my arm.
the difference is 56mm – 47mm = 9mm, which is kind of near 1cm (centimeter) of difference.
But why the difference? the tendons, the bones crossed over and compressed each other during arm rotation.
But when you don’t rotate your wrists, they are positioned parallel and in the right shape. So if you think you have skinny arms, your eyes may be deceiving your brain. get the facts straight and measure your wrist accurately before you conclude.
For the most part, people see your arm when it rests on the side of your body. In that position, your wrists appear wider than you think. It is therefore possible that you are the only person seeing your arm from the rotated position, which measures smaller than it actually is.
2. wear smaller watches
If you had never tried out, the thinnest smartwatch, or a 33mm to 36 mm slimmer watch will look heavenly great on a 6 inch wrist. Getting a smaller piece of watch or wrists band is an amazing way to deal with your small wrists.
With this method, you need to avoid watches with very large screen sizes – they would look oversized on your arm even if the band fits your wrists nicely. Getting a smaller piece is probably the easiest way to get away with skinny wrists that are deprived of muscles.
This method has nothing to do with making the wrist shape to change. It simply insists you pick the right size watches, bracelets, and pieces of jewelry for your tiny wrists.
If you constantly get reminded that you are skinny when a 42mm watch case seats on your wrists, you have to start shopping for watches designed particularly for small wrists. Such small wrists watches come with pretty small case diameters under 40mm, and slim bands. For example 35mm Tudor Black Bay watch.
You need to understand how to measure the watch band size and case for the wristwatch you want to buy. After knowing your wrist, use it to check what size watch can wear comfortably on it. To do so, you must learn to measure the ideal watch strap size, lug distance, and length. You also need to learn how to measure the watch case with calipers.
Some Best watch for small wrists
When you know who to size watches for your wrist, choose the right slim watch with the comfort, snug fit, elegance and aesthetics that go well with your thin wrists outfit.
With many reputable watch brand manufacturers like Tudor, Rolex and Oris, the kind or type of watches you pick depend on your outfit and lifestyle.
Since getting a smaller timepiece is one very great way to deal with your small wrists, a smaller watch with a perfect bracelet size will wrap around your bony wrist like no other watch.
Things to check on watches include lug distance, band size and strap length, wrist size and case diameter of under 40mm and below. For example, a 38 mm piece looks absolutely perfect.
case diameter : 35mm
Omega Speedmaster Ladies Diameter Watch
case diameter: 38mm
band width: 18mm
Seiko Automatic Divers Watch
Case size: 37 mm
band width: 23mm
case diameter: 36mm
band width : 20mm
There are Several options available
2. Get Bigger wrists, hands and forearms
If you can’t help to be proud of your smaller wrists, there is a small hope left for you. If you can’t choose to see the positive side of having a tiny wrist, engage is forearm muscles exercises to grow your small wrists. The same goes with skinny ankles. Since small wrists also imply small ankles, treadmill running exercises can get the leg muscles around your petite ankles thicker.
Because actually, training to get bigger wrists will barely add any size to your wrist bone, maybe your forearm muscles mass may increase. Most men felt bad noticing they got slender wrist, and they would want to get bigger arms and wear bigger watches.
But can fitness gym exercises help you get bigger wrists?. Just a little and it may not. Weightlifting, pull-ups and Grip strength training may cause the tendon in your arms to thicken or make muscles to grow on your upper arm.
Thicker tendons mean thicker wrists but it isn’t very possible to grow them. One other slow method is using blood flow restriction training. Since there are little to no muscles in your wrists, tendons are the only hope but they can’t actually grow from strength training and gym workouts and exercises.
3. Just be yourself and Don’t just care at all
Be natural, be yourself true self because if God could give you a chance to choose, you won’t pick a muscle-less arm. To me, this is the favorite way to deal with my small wrists. I choose not to just think about it. Naturally, you can change small wrists that easily once you are grown up, so you should not just think about you having tiny bony wrists.
Why does it matter to you? Is it not about all that people will say about it? Consider this point, if you wear a 40mm fitness watch that is a little larger for your smaller wrist size and it looks good, you should care much what peoples say about your wrists.
Just wear your fitness and health monitoring watch , focus on being in good health go for your Crossfit workouts at the gym, accept it. The irony is that if you don’t think about having small wrists, people won’t notice that you’ve got a slender arm anyway.
Sincerely, petite wrists should not be an issue and it won’t have any effect on your lifestyle unless your own perceptions allow it. My advice, let it go and care not about other people’s opinions about your handsome skinny looks.
Focus on achieving your lifestyle goals or on something meaningful to your life, if you can’t do much, rather than think about how people perceive you bony forearms, maybe you can engage in ways that will add more muscle mass on your forearm, wrist and hands.
How to wear a watch for wrist to appear bigger
Wearing a smaller piece is probably the easiest way to get away with your small wrists. But how you Wear your watch on your wrist also matter a lot.
1. Wear watch near the hand – close to wrist bone
Since your hand comes wider in size than your small wrists, One great and unbelievable way you can deal with your skinny wrists is to wear wrists watches closer to your hand – lower down the wrist obviously. You can wear your watch at a position closer to your hand or far above the wrist bone.
Wearing a wrist watch very close to the hand may not give you a tighter fit, but it makes your wrist appear bigger. It is not common for men wear their watches in the smaller part of their left or right- hand wrist. However, this is beneficial for people who have wrist circumferences that comes less than actual the 7-inches average wrist size for a man.
This technique creates an illusion that your fitness watch is smaller while your wrists is bigger in size. People with bigger wrist, who wear bigger watches, sometimes experience the watch falling naturally into this wrist bone areas near the hand, when they let their bracelet go loose in the upper arm.
2. Wear wristwatch + bracelets
From observation, watches and bracelets work very well together on wrists. They together look very fashionable, elegant and cool with an aesthetic that matches most casual and formal outfits. For the most part, having both watches and bracelets on wrist is a great way to deal with the challenges of having small wrists ultimately.
Here is the point, the dressy watch and the bracelet do not physically make your wrists get smaller, but they hide the thin wrist by causing distraction away from it. The eye-catching appearance creates some seduction, causing people to look at your watch and your bracelets and not at your tiny wrists. The eyes of your friends and colleagues are drawn to the watch and the bracelets, therefore leaving your slender arms less exposed.
Watches and bracelets combine to offer a fascinating style, which helps in directing public focus towards your watch. Wear your wristwatch near the hand, and let bracelets come higher on the forearm, this style helps people not to notice your wrist s skinny. It is comfortable for me to wear my watch at the thinnest part of my wrist, you can try out this position.
Just that you should know, the relative position of the watch and the bracelets for your arm is very important. You may wear watch high up your forearm for a tighter fit, and send your bracelets down near the wrist bone or actual wrist. Some people may choose to wear 2 to 3 bracelets, and besides, this all depends on your personal style and taste. So that people won’t be looking at your wrist, just give them something more beautiful and attractive to gaze at.
Related : What’s The Best GMT Watch under 500? – Reliable And Elegant Multi-Timezone Watches for travel
3. Wear your watch + Long Sleeves
Another way you will not even notice your small wrist, is to wear long sleeves to cover up the tiny wrists. If you have the thinnest wrists, an oversize watch will look comically bulky on your petite wrist. If wearing watch lower part of the wrist does not look attractive for you, wear a long sleeve shirt to hide the portion of your wrist that’s the thin.
This helps to ensure the public eyes won’t have the slightest opportunity to fall on your slender wrists. Moreover, a watch that might a little too large at first sight, would loon normal with a long sleeve.
Understandably, if you live in countries with cold weather or hot climate, a long sleeve may leave you sweating enormously, while making it certain that it is impossible for someone to tell the size of your wrist. If you feel so comfortable passing with opened skinny arms, thee isn’t any need to wear sleeves in summer.
img : Weightlifting Exercises to make forearms bigger and get thicker wrists
How To Increase Your Wrist Size with home Exercises
With the best forearm workout tools and machines, you can comfortable train at the convenience of your home and strengthen your wrists, hands and forearms.
Do wrists get bigger?
Not really if you are over 21 years of age. But you can get thicker bones while you are still younger. Adults can only have their wrist just appear to look bigger if they use wrist strengthening devices and wrist strengthening tools train hands and forearm for mass gain.
When you are doing forearm muscle strengthening exercises, you are actually training your biceps and triceps, not your wrist. Since there’s no actual muscle is present in your wrist, the shape of your wrist none isn’t going to change an inch.
This means it is near impossible for your wrists bone to grow in size. To get really bigger wrists, you would need to have thicker bones or change the structure of your forearm and hand.
But Can you actually get thicker wrists?
It’s pretty hard to get thicker wrists, but not impossible. Think of Anold Scharsnegger, With time, effort, persistence, You can train your forearm, wrists and hands, with strength workouts, to be stronger, and also do some wrist extension exercises to thicken your wrists. Although, it may have just minimal results but that is better than nothing when going for bodybuilding or boxing competition.
I said the result will be minimal because, unlike your forearms with triceps and biceps muscles, no muscles are in your wrists. If a good size muscles were attached to wrists bone, you can blast your wrists easily.
So it is almost impossible for your wrists to grow in wrists size when you are adult. At a teenage boy age, to get really bigger wrists is a possibility. All you would need is to train, take hormones and have thicker bones or massive structure of your forearm and hand.
So Any hope for small wrists adults?
Many people are asking what they can do? Eat, gain more weight and store more fats all around your body. Or, you should buy wrist and forearm exercise equipments and train your forearms bigger.
We will show you good workouts for forearm and the kind of exercises you can do everyday to get thicker wrists and muscular arm. Proper training can get your forearms actually grow quite a lot but you will not be enjoying the training, if you are not serious.
I have wondered how to make forearms bigger, so that my tiny wrist look larger and normal, and it boiled down to taking daily fitness exercises to make forearms bigger.
When I first tried it out, I got really small but great results, My wrists grew by 4mm increase. Although It might not look so much, i felt my wrist thicker than usual.
I also noticed that the exercises also helped to strengthen wrists and develop muscular forearms but I trained purposely for my forearms and wrists to wear bigger watches unfortunately I didn’t persisted.
As for your case, be certain you will make huge forearms. Here are wrist forearm workouts to make your wrist stronger:
- Knuckle push-ups workouts
- Curls and extensions exercises,
- grip strength training – any exercise that squeezes your wrists so hard
- pull-ups, chin-ups and, deadlifts.
Surprisingly Simple Exercises How To Get Bigger Wrists
If you can’t accept having super thin wrists, engaging in workouts to make forearms bigger, is one of the only alternatives. Many skinny fitness and sports athletes sometimes don’t fell confident about their small size wrists, and they believe thicker wrists means more strength and more power.
This may be true, but not always. If you are a boxer in bodybuilding or weightlifting sport activityh, you my want to try to get bigger wrists with muscular forearms. based on an average wrist sized to men in boxing games, many potential boxer thinks they aren’t fit for a thicker wrists bodybuilding for boxing. Because of that , they choose to have look for ways how to get bigger forearms and wrists.
The key to growing arm muscles with exercises is that you should not over-train, like professional athletes do. There are many tough exercises for bigger forearms and wrists that can instead damage your arm and impair your everyday life. Also beware that you may gain muscles mass on your arm, but that won’t be much, except you want to be a wrestler.
A Woman doing curls and extensions to make wrist bigger, muscular and stronger.
1. how to workout forearms with weights – Curls and extensions exercises
Curl and extensions are hand weight workouts, which are typical weightlifting exercises to build up forearms and wrist. But what muscles do wrist curls work? Well the benefits of hand, forearm and wrist curls are many especially as it can help to grow any part of body. Wrists extensions exercises work particularly very well on the outer part of the forearm.
To have great forearm workouts with curl and extensions , doing 3 to 5 sets of 8 to 12 reps works so well, but some people like to take 5×8. Since they are wrists and forearm workouts with weights, all you need is to grab a weight and rest your forearms flat on a surface, while your hands come hanging over with the palms facing down.
You can use a table as a flat surface like an exercise bench for home gym, if you are standing, but if you like to take a sitting position, a more convenient way is to place your forearms on your thighs. Maintain that forearms-resting-on-thighs position, and lift your hands upwards without moving anything else. This forearm wrist extension exercise mimics the usual way to turn a bike’s throttle handle.
To do forearm wrist curls, you need to grab a weight, rest your forearms on your thighs or any surface. And while your hands are hanging over on the edge of the surface, turn your palms to face upward. At that position, just like typical biceps curls, grab a weight and lift your hands upward in repeated cycles. For the forearm curls to effectively work, avoid moving any other part of your arm.
Letting your arms and wrist hold a heavy object or Weights like dumbbells, barbells or kettlebells, and lift it up and down is an amazing way how to grow forearm muscles, increase forearm size and have strong wrists.
For dumbbell forearm curl to increase the girth of wrist and forearm faster, you can vary the weights you are holding. Although it is very hard and may be painful for beginners, a good match for the masses you grab will consistently increase wrist size and develop thick forearms eventually.
It is a complete possibility that you can increase your wrist size without weights but this way how to get bigger forearms and wrists with dumbbells is probably better and quicker. Just to note, weightlifting workouts do not make you to get bigger wrist bones, but you get stronger and gain muscular arms and hands.
how to get bigger forearms and wrists with heavier dumbbells
Here is a video that shows forearm exercises with weights. With this wrist exercises with dumbbells, you can make your arm stronger for boxing and wrestling sports, in addition to making the size bigger for wearing watches. Try out the hand weight workout and measure your wrists in few weeks.
Watch this Wrist Curl Dumbbell Flexion/Extension workout.
2 how to get bigger wrists with weights – Pull ups, chin ups and deadlifts
Pull ups, chin ups and deadlifts are another set of wrist weight exercises to help a wrist get thicker, without dumbbells. The wrist thickening workout demands that you lift heavy weight by squeezing a bar really hard. The bar is stacked with weights-weight plates attached to it. As you lift it, your forearms muscles get worked and grows in size.
You do pull ups exercises from a standing position, thus helping to work the upper part of your back while Chin ups is another weight pulling arm and wrist exercises that work particularly the biceps muscles. Deadlift on the other hand, torches and tones major muscle groups such as abdominal muscles , back muscles, glutes and your thighs.
If you are dead serious about getting bigger wrists, you need to mount a home gym where you can always squeeze the weightlifting bars as you like. If you can’t, maybe you can partner with someone in your city, with a home gym or you just go get your gym membership.
how to strengthen wrists without weights by doing Pull ups, chin ups and deadlifts
Pull ups and deadlifts have been the go-to exercises on how to strengthen wrists for weightlifting, boxing and wrestling sports. Check the video below and try out the exercises to strengthen your forearms without weights.
Other Weight exercises how to brow up your forearm at home
You have seen Single Dumbbell Wrist Extension, Let us consider some workout routines to get big, ripped forearms and wrists. Even though they seam unconventional , they are going to deliver you thicker forearms and big size wrists in few weeks.
I guess you might be thinking, “uuh somany exercises again?”, Well if you are going to get bigger wrists for fitness and sports, get ready to pull off your long-sleeved shirts.
You know, wrist curls are good forearm exercises, but there re some easy to do, different and better exercises for blowing up forearms
1. Farmer’s Walk
The farmer’s walk is one of the main workouts that produces impressive forearms in heavy guys. The benefit of taking this walk is that it offers great overall strength on your wrists, forearms and builds your grip with heavy weights like heavy duty dumbbells.
- Place very heavy set of dumbbells on your left and the hand sides.
- Carry them up with both hands and hold them at your sides.
- As you stand tall , walk with them for about 20 seconds to 60 seconds.
- Rest another 60 seconds and do 3 sets more.
2. Wrist roller weight workout
- Hold a wrist roller with a palms-down grip. Let it be in front of your body
- make a forward hand roll by an alternating move, until the rope winds up the dowel and the weight
- When the weight is raised, do the reverse motion to lower it down.
- Repeat the exercises in several reps
3. Towel Pullup forearm training
This is one of the body weight wrist exercises. You just attach a towel to a pullup bar or a branch of tree outside your apartment if you have no stretch bands. By grabbing the ends of the towel with both hands, you should hang from the towel, pulling yourself up until your face is higher than your hands. This actions is to pull up your own bodyweight, which is hard, obviously! but you can so it for 30 seconds to 60 seconds if you can. You can always do this body weight workout every day in 3 sets and many reps as you like.
4. Cable Supination and Pronation
This fore arm workout uses a a single cable machine to workout with one arm. If you like, you can get a dual cable gym machine and use both hands. If you have got non, try going out to the gym. All you need is attach a workout rope handle to cable machine pulley system.
- Grab the rope ends with left hand, making sure your thumb points to the machine while your palm face upward.
- sit on a bench, with your elbow bent at right angle(90 degrees)
- make your wrist to rotate inward until your palm are facing downward
- switch hands and repeat it in 2 sets, and about 10 to 15 reps on each side.
Exercises to strengthen forearms without weights
There other ways how to make your wrists bigger without weights and without forearm workouts with dumbbells. Many people get frightened when they hear of lifting standard weights and so their fear limits them. Also if you are bored with dumbbells lifting exercises you would want to try out another strategy how to get bigger forearms, wrists and hand.
But can wrists get bigger without use of weights? The right question, because most people are accustomed to seeing muscular people like boxers, bodybuilders and wrestlers lifting heavy duty weights in the gym. That is why Gear Smartly is here, to answer your questions. It is totally possible to increase your wrist size without lifting any weights, and they will still get you thicker wrists very quickly.
1. how to get bigger forearms and wrists without weights – Use Resistance bands
If you can’t carry weights to your home for fear of them falling and ruining your apartment floor, training at home with bands is a real no-brainer exercise to make small wrists bigger. Moreover, if you have a tight budget plan, and you can’t afford weights, resistance bands are more cheaper and offer easy home fitness exercises to build wrists strength and mass, with no gym membership.
IF you don’t want to hold weights to get your skinny wrists and forearms thicker, you can take wrist workouts without weights by working with resistance bands, instead of doing wrists and forearm weight exercises. Besides, you can sue them to train anywhere you go – be it at home while watching your favorite TV series or in the office while attending to Business clients.
Some beginners start with weight and give up later. This because they are not aware that it is pretty easier to use bands for at-home forearm workouts without weights. You just need to have bands from lighter ones to tough ones which have more resistance and needs much strength.
The Lightweight bands are good for teenagers and beginners or people who are still starting out . If you use them and get more experience, you can then switch to pulling high weight bands which need much strength to work forearms and wrists. Also, When you are comfortable stretching tough bands to work your forearms, you can switch to weight lifting exercises to build wrists and forearms muscles.
Experience shows that resistance bands do work greatly for wrist training. The look bands are the best recommendation for entry-level persons, since they are easier to grab. The thin regular bands are awesome, unfortunately, they are easy to slip and harder to grab.
How to do resistance band forearm workout at home
If you want wrist exercises with resistance band, to build muscle around wrist and also make wrist stronger at home, watch this video about how to do resistance band wrist exercises. Increase your wrist strength and grip strength with resistance bands forearm workout. Here’s how to exercise the forearms With Bands.
2. how to make strong wrist and forearm – Knuckle push-ups
There is another type of push-up exercise, but the knuckle push-ups is a stunningly awesome way to make your arm from elbows and wrists bigger and strong at the comfort of your home.
In a knuckle push-up to build stronger wrists and large forearm muscles, you need to get your fists closed and your knuckles rest on the floor – you can also hold but push up handles(Strength Training Pushup Stands) for painless pleasure. This workout places stress on wrist and forearm muscles, thus it is harder than the regular push up fitness exercises where your hand is let opened while the palm rests on the floor.
Now, squeeze your fists hard , place the knuckles of your both hands on the floor and make sure you stay balanced. Slowly bring your chest near the ground, to allow lateral movement work your forearms. Since this exercise sucks painfully, leave out your thumbs outside your wrists.
The question is Are knuckle push ups better is growing arm muscles? YES, knuckle push up is a better version of regular push up because of the range of motion they offer during movement. When you are doing push up on your knuckles, it places your wrists in a comfortable, neutral position, and you are no going to bend your wrists.
What are knuckle push ups are good for?
Besides wrist thickening, on multiple sets, your knuckle skin gets calloused, toughened and stronger and helps to build you plenty of strength for boxing. This offers you beneficial throwing of punches in the sports, if you are a small wrists bodybuilder or a skinny boxer.
Thin wrists wrestlers, need a lot of pressure on their fists and knuckles, and thanks to the fact that this push up exercise works the chest muscles, the shoulder muscles and the triceps so well that, you can easily deliver fast, swift and high speed punches on your opponent.
But how many push-ups a day is good? Actually, there is no limit but you can do more than 250 sets a day if you want to get your wrists thicker and larger faster. On the average, many people do 50 to 100 push daily, for a good body workout. My recommendation is that you can always start from 25 push ups a day.
Remember, boxers push- up every day, but pull-ups have quicker influence of forearms and wrists than pushing exercises. It also works on biceps but full body push ups serves as a killer move for an upper body strength.
How to do Knuckle push ups to get bigger wrists stability
- push your hands forward or make them parallel but closer
- Make a fist on each of the hands and rest your wrists on the floor
- Bring your chest to the floor downward, then upward in repeated cycles
- You knuckles will hurt because the floor is hard but it will work your your forearm work . You can choose to have push up handles(Strength Training Pushup Stands) for pleasure when working out.
2. Strength training to thicken wrist and grow forearm muscles – Hand grip
Another fitness training equipment that cause tendon to thicken and make wrists bigger is hand grip. Hand grips tools allow you to squeeze something really hard, this causes the arms connective tissues, and forearm muscles engaged and thicker.
Here is a variety of hand and wrists strengtherners ranging from instruments such as handgrip dynamo-meters to grip strengtheninig tools.
If you are in crossfit training exercises, wrestling and boxers as a beginner, measuring your wrist and hand grip strength, using a handgrip dynamometer is the first step. There is a maximum isometric strength of the hand is related how strong your wrist tendons and forearm muscles are.
Like athletes, you can always test your handgrip strength after every week of wrist thickening exercises or strength training. Small wrists Sportsmen, tiny arm weightlifters, gymnastic fans, skinny tennis players as well as slim rock climbers often have need for tracking improvements in strength training workouts rehabilitation.
3. Wrist Flexion and Extension Stretch
- Bend your right arm elbow
- clasp your left hand over the right hand fingers
- Make a wrist bend so that your hand comes closer to the forearm
- Now extend your right arm in a stretch for about 1 to 2 minutes in each set
- Do same to the stretch the opposite forearm muscles
4. Finger exercises – Band Finger Extension
This workout is on how to get bigger wrists and fingers using heavy-duty rubber bands around your fingers. Using both hands, place the resistance bands on fingers, then Spread the fingers of each hand far apart and then slowly bring them bring them closer. You can do 2 sets with about 24 reps on each hand.
Bone Hypertrophy and blood flow restriction training
Here is another way how to get bigger wrists without a wrist trainer or weight. It doesn’t look like a way how to increase wrist size naturally tough.
While you are still young, it is possible to stimulate wrist bone growth with physical impact. You will notice that people who do martial arts develop muscular arms as they keep whacking their wrists against objects(punch or sand bags). Such activities create a tension force as the forearm tendons keep pulling on the bone. This can exert enough force that will stimulate bone growth. I discourage this method for beginners.
As long as you are still a teenager, one most effective way to add muscle mass around your wrists, is to take growth hormone(GH) modulating peptides. Human physiology allows bone growth which stops when children get up to 19-21 years.
If your son is going to be a boxer, giving him growth hormone is a working solution than trying to target tiny forearms muscles with top exercises using forearm muscle building equipments. One effective way to get a massive GH boost is by blood flow restriction (BFR).
Generally, GH would has greatest effect on wrists bone but never forget that you can stimulate your bone growth with physical impact exercises.
Precautions on How to get bigger wrists and muscular forearm
The methods we have shared on how to get bigger and stronger wrists, are mostly practiced in hand workouts including stretching a resistance, lifting, or puling weight. If you have got no weight, you certainly are in for a body weight wrist exercises like the knuckle push up.
But you should know that when talking particularly of hand exercise program, your forearms, wrists, palms or fingers are the main targeted muscles. This is for the simple reason that your hand movement is directly connected to, and aided by your arm . Awesomely, when you take any hand muscle training, it also torches forearm and wrists.
Follow these tips if you want to blow up muscles arms:
Before any workout to bulk up your wrists, forearms and hands:
1. I have guided you, but not as your personal trainer or doctor, so before you start taking your forearm workout at home, get an advice from a fitness or health professional. They are the best experts to decide on your forearm physical therapy.
Your doctor will also be able to confirm if you are physically healthy for some kind of exercises. All you need is make sure that there is no condition like carpal tunnel issues, that can prevent your arms, forearms, and wrists training. I can tell you won’t want to add more pains on an existing injury, or get get injured anyway.
2.Before you begin each workout session to get thicker wrists, stretch your fingers, arms and general body, before exercising. This helps to prevent sore muscles.
During any good forearm exercises to get bigger wrists:
1 Full Motion
Always do full range of motion in both directions because small movements won’t take you anywhere in forearm blaster exercise for strengthening wrist.
2. Exercise Slowly
Take enough time, for each cycle (set/rep). For example, when doing building forearms with grippers, squeeze it slowly with fingers, then release it fast, and then squeeze slowly again. Similarly, during hand weight exercises at home, a quick move(1 second) to full arm extension and a slow curl about 3 seconds) is an effective way to blast forearm muscles faster.
The slow hand weight lifting, without any pause along the way, also helps you gain good grip and wrist strengthening in addition to hand and wrist physical therapy if you had forearm tendonitis. The method goes same for pulling exercises. Pull your resistance band slowly as it stretches, then release it faster, then pull to extend the band slowly again.
3. Max 3 times weekly
We recommend your training frequency should be maximum 3 times a week . This allows you enough time for your muscles to get relaxed and recover. Over-training may tear your triceps or biceps,, and continue arm twists may affect your arm tendons and set you several weeks or months behind. Never take wrist tendon injury exercises more than 2 times weekly , because the pains may aggravate. This is true for any other physical therapy exercises for wrist tendonitis.
4. Pause or stop When its painful
I understand when your feel your wrist is too skinny for a watch, but pronation, supination forearm exercises should only be hard, AND NOT painful. If your wrists bone hurts, I advice you pause the forearm workout immediately. It if is very hurtful, visit your doctor and if that is not necessary, Switch training into light resistance band wrist exercises, or a an easier forearm weight training.
The secret to make skinny forearms, wrists, hands, fingers and calves bigger, is to be patient and steady in your wrist flexion and extension exercises. Don’t think that few days of using a forearm strength equipment will produce measurable gains easily. Just consider that, it will take you weeks up to months to get observable results and remember that, wrists do not get much mass, because they have got no muscles.
More importantly, and for the sake of growing your forearm muscles and making your wrists circumference appear larger, pick the right wrists, hand and forearm exercise equipment. You can’t get bigger wrists even with the best cardio workout machines. So, get the fact settled, that you pick any of the forearm workout devices which include workout tools like dumbbells, kettlebells, resistance bands.
Do you have small wrists?
Someone might have told you that “hey, you are skinny, you can’t box here” and you believed it. Or, you might definitely have tried wearing various sizes of wrist watches and unfortunately, all of them came hanging down from your wrist like a bracelets on a child’s arm.
Apart from these, what makes you think you have petite wrists size? Well most people know they have slender forearms because most modern watches look huge on their wrists. This means, they can’t wear any timepiece or wrist watches over 40mm in case diameter from reputable fashion brands.
If the watch bands comes hanging with a long tail at the end, definitely, the strap length is way too long for the wrist or it was tightly fastened. Also, a bigger watch leaves the lugs to come hanging over a small forearm. Bracelets, fitness bands, beads and other wrist wearables look too loose on a tiny wrist, even when it is tightly pulled to the last band hole.
Whatever the situation, the first step is to measure your wrist circumference, just above your wrist bone. If your wrist size comes smaller than 7 inches (17.8cm) , you are considered having small wrists.
Is having a small wrist bad for muscle gains?
No, you can have thin wrists and still grow your muscles in the forearm area, which will eventually make your bony wrist look like they are large. A small wrists guy can become a bodybuilder if he chooses to be. So except for the smaller looks, having tiny wrist is not too bad for watches or for fitness workouts.
what diameter watch face should a small wrist use?
A watch with case size under 40mm is a bit perfect for thin wrists. The best watch face diameter for small wrists is averaged at 38mm for skinny men and 34mm when your considered a small wrist for a woman. Some people have pretty extra small wrist, so 35mm is great for extra skinny and slim guys while 33mm for petite wrists ladies. A 40mm may look too big for extra small wrists, but it is OK for 6 – 7 inches wrists. So then, most 42mm watches are too big for small wrist.
Should you get large watch for small wrists?
No ! Don’t try buying a 42mm or a 44 mm watch with small wrists except the watch face is really small like under 40mm. The watches with over 40mm case size will come hanging on a small wrist like a bracelet on a girl’s arm.
Except the watch face is pretty medium-sized and you are lucky to have near 6.74 inches wrists, I can’t recommend you choose a bigger face timepiece for a thin wrist.
That is never going to wear comfortably, it will looks too lose and comic. Just avoid it. Some modern watches like apple watch series 3 have 42mm dial which perfectly goes well on slim wrists men and women.
Are 7-inch wrists small?
Not really. A 7-inch wrist size is the normal medium sized circumference, almost the average size of a man’s wrists . If you take your accurate wrist measurement and it falls below this value, your wrist has a small frame.
This actually means a guy with 6 inch wrist circumference is considered having a small wrist – which can fit a small fitness tracker. An 8 inch wrist is bigger and can’t fit the worlds thinnest watch. Let me ask you this question – is a wrist size of 6.5 inch small?
If you have under 7 inches wrist, your best option is to wear slimmer watches with under 40mm case. In the same light, if you are going to wrestle victoriously, you must train your tiny wrist to deliver high speed punches(high momentum) with great strength.
Tendon Hypertrophy is the reason why you should workout hard on your fitness training. Physical or heavy eccentric training causes arm tendons to thicken and make wrists bigger. Even-though it is not an easy task, the forearm exercises above are meant to target your connective tissues, since it is practically very hard to get your wists bone grow thicker. Again, the physical therapy you get from using forearm exercise machine just helps to organize the fibres in your wrists and forearms. While this helps in increasing your strength and conditioning, it does not actually increases the size of you skinny wrists, rather, it makes the thin wrist appear bigger.
People do not notice your small wrists to be a problem, they may get to be aware because you bring the subject to the table and nobody had outrightly told you ” hey, you have small wrists!”. The real problem lies in your head anyway, it is psychological and you need some mental practice to fix it. But this does not means if you wear bigger watches, you can’t get away without attention or guys around. Do your best to pick the near-appropriate watch for your wrist, the one that you love all the time – a luxury if you can.