Tips and Exercises on How to Increase Wrist Size

Written by: Kaushik Jethva

Last Updated: May 25, 2023

how to increase wrist size
How to Increase Wrist Size

Wrist size is a physical characteristic that is often overlooked, but can play an important role in determining the appearance more strength of the arms and hands. Many people desire to have bigger and thick wrists, but they often struggle to achieve this goal due to genetics, bone structure, and muscle mass. However, with the right exercises and techniques, it is possible to increase wrist size and build wrist strength. In this blog post, we will explore various methods to increase wrist size and the best exercises to achieve thicker wrists than the average wrist size.

1 List of proven tips on how to increase wrist size

Understand your bone structure and frame size

Before you start any wrist exercises or try to increase wrist size, it is essential to understand your wrist bone, structure, and frame size. Wrist size is largely determined by bone structure, and genetics play a significant role in determining the size of your wrists. Therefore, if you have small wrists, it may be difficult to increase wrist size significantly. However, if you have an average or larger wrist size, you can try the following exercises to increase your wrist size.

Wrist Curls

wrist curls
Wrist Curls

Wrist curls are popular for building wrist strength and increasing wrist size.

  1. Hold a light dumbbell in your hand, palms facing up.
  2. Rest your forearm on a table or bench with your wrist and hand hanging off the edge.
  3. Slowly curl your wrist up towards your body.
  4. Hold for a second at the top of the movement.
  5. Slowly lower your wrist back down to the starting position.
  6. Repeat this exercise for 3 sets of 10-15 repetitions.
  7. Rest for 1-2 minutes between each set.
  8. As you progress, you can increase the weight of the dumbbell to continue challenging your wrist muscles.

Wrist rollers

A wrist roller is another effective exercise for building wrist strength and increasing wrist size.

  1. Attach a weight to a rope or dowel rod.
  2. Hold the rod with both hands, with your palms facing down.
  3. Stand or sit with your arms extended in front of you, with the weight hanging down in front of your body.
  4. Slowly roll the weight up by turning the rod with your wrists.
  5. Keep your forearms flat and stationary during the movement.
  6. Hold the weight at the top of the movement for a second.
  7. Slowly lower the weight back down to the starting position.
  8. Repeat this exercise for 3 sets of 10-15 repetitions.
  9. Rest for 1-2 minutes between each set.
  10. As you progress, you can increase the weight of the weight attached to the rod to continue challenging your wrist muscles.

Knuckle Push-Ups

knuckle push ups
Knuckle Push-Ups

Knuckle pushups are an excellent exercise for building wrist and forearm strength.

  1. Get into a push-up position with your hands in a fist and knuckles on the ground.
  2. Keep your hands shoulder-width apart and your body in a straight line.
  3. Engage your core muscles to maintain proper form throughout the exercise.
  4. Slowly lower your body down toward the ground by bending your elbows.
  5. Keep your forearms flat and stationary during the movement.
  6. Lower your body until your chest touches the ground, or your elbows reach a 90-degree angle.
  7. Push yourself back up to the starting position.
  8. Repeat this exercise for 3 sets of 10-15 repetitions.
  9. Rest for 1-2 minutes between each set.
  10. As you progress, you can increase the difficulty of the exercise by performing knuckle pushups with your feet elevated on a bench or stability ball.

Pull Ups and Chin Ups

pull ups and chin ups
Pull Ups and Chin Ups

Pull-ups and chin-ups are excellent exercises for building wrist strength and increasing wrist size. These exercises involve gripping a bar with your hands, which forces your wrists to support your body weight.

  1. Approach the pull-up or chin-up bar with your hands shoulder-width apart.
  2. Grab the bar with your palms facing away from your body for pull-ups or palms facing towards your body for chin-ups.
  3. Hang from the bar with your arms extended and your feet off the ground.
  4. Engage your core and shoulder muscles, and slowly lift your body towards the bar, keeping your elbows close to your sides.
  5. Once your chin is above the bar, pause briefly.
  6. Slowly lower yourself back down to the starting position.
  7. Repeat this exercise for 3 sets of 10-15 repetitions, resting for 30-60 seconds between sets.
  8. If you are unable to perform a full pull-up or chin-up, try using an assisted pull-up machine or resistance bands, or ask a spotter for assistance.
  9. As you progress, you can increase the difficulty of the exercise by using a weighted vest or belt or by performing variations such as close-grip pull-ups or wide-grip chin-ups.
  10. Be sure to warm up properly before beginning this exercise and listen to your body, resting and modifying the exercise as needed to avoid injury.

Hand grips

hand grips for developing forearms
Hand grips for developing forearms

Hand grips are an easy and convenient way to build wrist strength and increase wrist size. To use hand grips, hold the grip with the palm of your hand and squeeze it as hard as you can. Hold the squeeze for a few seconds, and then release. Repeat this exercise for 3 sets of 10-15 repetitions with each hand.

Forearm developer

A forearm developer is a device specifically designed to build forearm and wrist strength. To use a forearm developer, hold the handles with your fingers with your palms facing up and slowly curl the handles towards your body. Hold for a second, and then lower the handles back down. Repeat this exercise for 3 sets of 10-15 repetitions.

Lifting weights

Lifting weights is an excellent way to build overall body strength, including your arm and wrist strength. When lifting weights, make sure to use proper form and technique to avoid injury. Focus on exercises that involve gripping or holding heavy stuff, such as deadlifts, bench presses, and rows, as these exercises will also work the muscles in your forearms and wrists.

Rest and recovery

Rest and recovery are essential components of any exercise routine. After working your wrists and forearms, make sure to give them enough time to rest and recover. This will allow your wrist muscles to repair and grow, which will ultimately lead to an increase in wrist size and strength.

Gain weight

Gaining weight can also help to increase wrist size, as increased body weight puts more stress on the muscles and bones in your arms and wrists. However, it is important to gain weight in a healthy and controlled manner, as excessive weight gain can lead to other health problems.

Seek the help of a personal trainer

If you are unsure about which exercises to perform or how to properly perform them, consider seeking the help of a personal trainer. A personal trainer can help you develop a personalized exercise plan that is tailored to your goals and abilities. They can also provide guidance on proper form and technique to help prevent injury.

Incorporate forearm exercises into your routine

In addition to wrist-specific exercises, it is also important to incorporate exercises that target the muscles in your forearms. This will help to build overall forearm strength, which will ultimately lead to bigger biceps and thicker wrists. Some effective forearm exercises include wrist curls with a barbell, reverse curls, and farmer’s walks.

Watch instructional videos on YouTube

If you are looking for additional guidance on how to increase wrist size, consider watching instructional videos on YouTube. There are many fitness experts and trainers who provide tips and tutorials on how to build wrist strength and size. However, make sure to only follow advice from reputable sources and avoid any exercises that may put you at risk of injury.

Measure your progress

Finally, make sure to measure your progress over time to see how much your wrist size has increased. Take measurements of your wrist circumference at the starting position and compare it to measurements taken after a few weeks or months of consistent training. This will help you to stay motivated and track your progress.

2 Wrapping Up

Increasing wrist size and building wrist strength requires a combination of targeted exercises, rest and recovery, and proper nutrition. By incorporating exercises such as wrist curls, wrist rollers, knuckle pushups, and pull-ups into your routine, and focusing on overall forearm strength, you can achieve bigger and thicker wrists. Remember to also rest and recover properly, seek the help of a personal trainer if needed, and track your progress over time.

Also, if you want to lose weight, check our blog on how to lose weight fast in 2 weeks 10 kg. Happy exercising!

Community Q&A

Leave a comment

Your email address will not be published. Required fields are marked *

About This Article

Kaushik Jethva
Written by: Kaushik Jethva author

This article has been viewed 630 times.

spinner
2 votes - 100.00%
Updated: May 25, 2023
Views: 630 views