You can grow your small wrists by 1.2 inches in 2 weeks!
I have smaller arms and thin wrist muscles, and overall small wrists size, just barely 5.7″. The last time I measured the wrist circumference, the size was way below the average wrists size for women 5ft5″ tall. I felt like I got a weak wrist. I knew that I needed some wrist exercises to grow beefy arms and look manly around my girlfriend. I got started and later gave up. Along the way, i met someone who really had great results growing his wrists circumference from 5.9 inches to 6.1″. Today, I’ll like to share with you his methods on how to grow bigger wrists.
Challenges of having small wrists
To be sincere, people with wrist under 6.7″ suffer many challenges finding fitting watches. Guys with tiny wrist bone structure look really powerless, and easily suffer wrist injuries when boxing, wrestling, and bodybuilding. The conception is that their wrist strength isn’t enough as heavy boys with bigger wrists. But there is a lot more:
- Friends would look huge and bigger around you. It’s sometimes intimidating, right?
- Luxury watches insanely come hanging down on your petite wrist, as if you were a toddler wearing his dad’s Rolex.
- As a skinny boxer with smaller muscles, you get immediately judged as you stand to fight a giant. Hm, that’s very scary!
If you are living with a small wrist, there are many difficulties, but here is how to deal with challenges of small wrists. Wrist and hand fitness workouts are some simple ways to deal with your small wrists at home. Both hand, wrist and forearm exercises can give you a permanent solution to having skinny forearms and small wrists.
Why are my wrists so small?
People with skinny wrists don’t seem to understand the reasons why they have smaller wrists. Many think the only reason for having thin wrists genetical, but that is not all of it. If you have weaker and thinner wrists size, here are few reasons..
- small wrists are genetic, obtained by gene(DNA from parents)
- You got a small frame size
- Low body fat percentage
If you identify reasons for having skinny wrists and what size it is, you can pursue how to grow and get bigger forearm muscles, effectively at home. Teenager, with tiny wrists have no worries. They will grow until they are 18-21 years.
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 present in your wrist, the shape of your wrist isn’t going to change much of an inch.
This means it is near impossible for your wrists bone to grow in size. There is a limit to how much muscles you can grow around your wrist. The person with a bigger wrist bone or larger body frame grows more muscles than a slim person.
Steve Reeves, as a bodybuilder, wisely developed a formula which can tell the maximum muscle mass you can accumulate around your bone. He used muscles to bone ratio–the golden ratio to determine the optimal arm size, for a perfect symmetry. Reeves discovered you can only grow muscles up to 252% of your wrists size.
For the same wrist training, a man with thicker wrist bone would bulk more wrist, a forearm muscles than someone who lacks really bigger wrists.
Related Posts: How to get wrist measured accurately for watches and bracelets.
How to grow bigger wrists
From today, having small wrists and forearms would never be an issue for you again. We will show you how you can get bigger wrists for watches and bracelets.
Luckily for you, the solution to bulk your small framed wrists muscles includes simple exercises and dieting. The whole idea is to combine forearm and wrists workouts and what to eat to gain more weight around the wrist.
But can one gain muscles around one spot like the wrists? Is there anything like spot weight gain? Not really.
It is not practical to gain weight only on your arms, and get a bigger wrist. So if you focus on having thicker, bigger wrist and arms, you must gain your overall body weight and tone forearm muscles.
One thing I know is that fitness exercises can tone your arm muscles to look chubby and bigger and make them ready for gripping, boxing and more. That works only in combination with proper diets.
It is practically impossible to gain weight on a single body part like the wrist or hands only.
How to get bigger wrists – healthy dieting
You have probably heard of gaining weight through special food intake and lifestyle changes. The key to growing more muscles around your petite arm is to increase your overall body weight.
This makes your body to redistribute the excess weight to the entire body, including bony wrists. Muscle gain is the opposite of muscle loss. To double your slender wrist muscle, eat food that is high in calories and avoid eating low-carb foods. Another weight gain secret is to eat foods very rich in protein for muscle building.
The more the amount of calories each day, than the calories you burn during activities, the extra calories are converted into fat and stored in muscles. The more fats that your body stores underneath your skin tissues, the more your muscle mass increases.
If your body burns 3750 calories to provide you with energy every, you must consume 4000 cal or more to grow muscle size and get thicker forearms.
Weight Gain food
Protein-rich foods – this nutrition that is packed with protein actually goes to build your body tissues. Check dairy products, protein powder and more carbohydrate. If you eat more protein without taking enough daily calories, you may end up getting a skinny body.
They provide immediate energy resource or glucose that your body needs when you are exercising or just resting. Consuming enough carbohydrate-rich foods means your muscles are never going to cut down on the fat already stored in tissues, in order to provide you with energy.
The more starchy foods you eat, the excess of it will be converted into glycogen and fat and stores. The foods include whole grains, rice and other foods like beverages, fruits, egg, dairy products, vegetable oils like olive, soybeans oil.
How To Increase Your Wrist Size with home Exercises
Exercises are amazing ways how to make wrists bigger and bulky, in addition to dieting protein rich and high-calorie foods. With the best forearm workout tools and machines, you can comfortably train at the convenience of your home and strengthen your wrists, hands and forearms.
If you’re having super thin wrists, it’s challenging, but the good thing is, you got plenty workouts to make the wrist bigger. Many skinny fitness and sports athletes still don’t feel confident about their small size wrists. They believe that thicker wrists mean more gripping strength and power.
As a boxer in bodybuilding, powerlifting or weightlifting sport activity, muscle gain is useful specifically to make a powerful fist. You got to accept and decide to develop bigger and muscular wrists with workout exercises.
One thing that average wrist sized men in boxing games know is that building strength takes time. If you aren’t serious and fit for thicker wrists, bodybuilding, your dream of becoming a potential boxer won’t hold.
Key to making wrists bigger
Be cautious when doing exercises for bigger forearms and wrists because it can instead damage your arm and impair your everyday life. The Key to growing arm muscles with exercises is you:
- maintain consistencey
- practice regularly
- don’t over-train like a professional athlete
- expect to gain little muscles mass
Surprisingly Simple Exercises How To Make wrist Bigger
let us check exercises routines to train, built physique and make wrist size larger.
- Knuckle push ups workouts
- Wrist Curls and wrist extensions exercises,
- wrist flexion
- grip strength training – any exercise that squeezes your wrists so hard
- full body pull-ups, chin-ups and deadlifts.
how to grow wrist and forearms with wrist exercises – Curls and extensions
Wrist 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 back of your forearm(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.
To do forearm wrist curls, you need to grab a weight, rest your forearms on your thighs or on any surface. And while your hands are hanging over on the edge of the surface, turn your palms to face upward.
How to make wrists bigger – wrist extension exercise
let us see how to get bigger wrists with dumbbells at home.
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.
At that position, just like typical biceps curls, grab a weight and lift your hands upward towards the ceiling and then downward in repeated cycles. You know how to turn a bike trottle, that is how to move your hands. Don’t move any other thing.
Do 3 to 5 sets of 10-12 reps. While you grap the weight and your forearm positioned on a flat durface, do 5 x 8 everyday for a week, then measure your wrist size.
How to get bigger wrists sizes – wrist curls exercises
For wrist curls, your palms should face up and for wrist extension, your hand/palms should face down as shown above. let us see wrist curls
- Grap the weight on your both hands
- rest your forearms on your thighs or flat table with palms up into the ceiling. For the forearm curls to effectively work, avoid moving any other part of your arm.
- do 3 to 5 sets of 10-12 reps but 5 set and 10 reps are work like charm
There are other suggestions. For reverse wrist curls, do 3 set of 15-20 reps while for reverse bicep curls, do 3 sets of 10-12 reps.
Read More: how to get bigger wrists with dumbbells
how to do wrist curls and extensions with heavier dumbbells
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.
You can increase your wrist size without weights but getting bigger 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.
Here is a video that shows forearm exercises with weights. With this wrist exercise 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.
how to get bigger wrists with weights (Pull ups, chin ups and deadlifts)
Pull-ups, chin ups and deadlifts are some set of wrist weight exercises to help a wrist get thicker, without dumbbells.
Some wrist thickening workout involves lifting a heavy weight by squeezing a bar really hard. The bar must be stacked with weight plates attached to it. As you are lifting and flex your wrists, your forearms muscles get worked and grow 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 with thicker bones, 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 personal trainer 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.
how to grow up your wrist at home with unconventional Weight exercises
You have seen single dumbbell wrist extension. Let us consider some workout routines to get big, ripped forearms and wrists. Even though they seem unconventional, they are going to deliver you thicker forearms and big size wrists in few weeks.
I guess you might be thinking, “uuh so many 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 are some easy to do, different and better exercises for blowing up forearms.
1. How to get bigger wrists fast with 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 farmer’s walk is to get overall, great strength on your wrists, forearms and build your grip with heavy weights including heavy duty dumbbells.
- Place a 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.
Farmer’s walk : do 3set of 30-34 seconds holds
2. How to make wrist bigger with Wrist roller weight workout
Here is how to use wrist rollers to beef up your wrists.
- 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. How to get bigger wrist at home with Towel Pull up forearm training
You can use a towel to do body push ups. Towel pull up is just one of the body weight wrist exercises. You just attach a towel to a pull-up bar or a branch of a 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 action is to pull up your own bodyweight, which is hard, obviously! But you can do the full body pull up 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.
A towel pull up is a great way how to get bigger hands.
4. how to get bigger wrists and forearms with Cable Supination and Pronation
This forearm workout uses 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 none, try going out to the gym. All you need is to attach a workout rope handle to the 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 is 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 are 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 on how to get bigger forearms, wrists and hand.
But can wrists get bigger without the 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 make wrists bigger without weights – Use Resistance bands
Heavy lift or weights training may lead to wrist injuries, or pain around the thighs when doing wrist curls. Besides, heavy dumbbells can drop and ruin the floor. Stretching exercises is a excellent way for training at home without weights. In my little experience, resistance bands is a real no-brainer exercise that can painlessly make small wrists bigger.
Moreover, weights are costly while bands are cheaper. Despite your tight budget plan, resistance bands are cheaper and offer easy home fitness exercises to build wrists strength and mass.
Even while traveling or working between offices, attending to business clients, you can grow your wrist thickness with stretchable bands and require no gym membership. Resistance band helps you train your wrist everywhere.
How to get started
Some beginners start with weight and give up later. Resistance band stretching is the best at-home forearm workout without weights. For a start, hold lighter bands and learn to stretch without causing soreness. Later, you can move from lighter ones to tough bands with more resistance and require 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 pull high weight bands which need much strength to work forearms and wrists.
It is only when you are comfortable stretching tough bands to get thick wrists, you can switch to heavy lift(weight lifting exercises) to build wrists and forearms muscles.
Experience shows that resistance bands do work greatly for wrist training. The loop 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
How to do resistance band wrist exercises? If you want wrist exercises with a resistance band, to build muscle around wrist and also make wrist stronger at home, watch this video.
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 pushups is a stunningly awesome way to make your arm from elbows to wrist bigger and stronger. You can do knuckle pushups even 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 is one of the push ups, or knuckle workout that places stress on wrist and forearm muscles. This knuckle workout is harder than the regular push up fitness exercises where your hand is let opened while the palm rests on the floor.
How to use knuckle push up to build wrist size and strength
Follow these steps to build strength:
- squeeze your fists hard
- place the knuckles of your both hands on the floor
- make sure you stay balanced.
- Slowly lower or bring your chest near the ground.
- allow lateral movement to work your forearms.
- Since this exercise sucks painfully, leave out your thumbs outside your wrists.
The question is, are knuckle push-ups better in 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 not 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 in beneficially throwing 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 knuckle 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 causes tendon to thicken and make wrists bigger his 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 strengthening 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 a 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 the the 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. See finger workouts.
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 sandbags). Such activities create a tension force as the forearm tendons keep pulling on the bone. This can exert an 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 have greatest effect on wrists bone but never forget that you can stimulate your bone growth with physical impact exercises.
Tips How to get bigger wrists and muscular forearm
We have seen hand workouts including stretching a resistance, lifting, or puling weight. Body weight wrist exercises like the knuckle push up are good if you hate heavy lifting. All these exercises are just a few ways how to get bigger and stronger wrists.
In a hand exercise program, your forearms, wrists, palms or fingers are the main targeted muscles. It is because hand movement is directly connected to, and aided by, your arm.
When you take any hand muscle training, it also torches forearm and wrists muscles as well.
How to do good forearm exercises to get bigger wrists – Expert tips
You have seen ways how to get bigger wrists, but what are you supposed to do when working out? Before you try out the first method of how to get bigger wrists, make sure you follow these pre-requisites.
Lets see some tips recommended by experts:
1. meet a personal trainer or doctor
I have guided you, but not as your personal trainer or doctor, so before you start taking your forearm workout at home, get 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 to make sure that there is no condition like carpal tunnel issues that can prevent your arms, forearms, and wrists from training. I can tell you won’t want to add more pains to an existing injury, or get injured anyway.
2. Warm up before wrist exercises
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.
3. Do 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.
4. 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 the same for pulling exercises. Pull your resistance band slowly as it stretches, then release it faster, then pull to extend the band slowly again.
5. Max 3 times weekly
We recommend your wrists 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.
6. Pause or stop when it’s painful
I understand when you 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 advise 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 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.
7. Be committed and patient
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.
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FAQS on how to get bigger wrists
If you wanty more clarification on skinny wrists, check these small wrists generally asked questions
Can you actually get thicker wrists?
It’s pretty hard to get thicker wrists, but not impossible. Think of people lile Rambo, Anold Scharsnegger with beefy arm. It shows that with persistence, you can do serious wrist training and make your wrist mucles larger.
There are many ways to train your forearm, wrists and hands, – do some wrist extensions, do wrist flexion, icept curls or use wrist rollers to thicken your wrists. You may get minimal results with skinny wrist bone but that is better than nothing. An inch of mucle growth add more strength in bodybuilding or boxing competition.
You can blast your wrists easily while under the teenage age of 18. It is almost impossible for your wrists to grow in wrists size when you are adult. All you would need is to train, take hormones and have thicker bones or a massive structure.
You have seen how to get bigger wrists but 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 wrists 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 increase the size of your skinny wrists, rather; it makes the thin wrist appear bigger.
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