How to get bigger wrists is a common quest in the field of fitness, especially due to the lack of proper advice and exercise routines that target this region of the body.
Generally speaking, the forearm and wrist are widely neglected by fitness gurus since they don’t share the same appeal as buffed up biceps or pecs.
However, the scarce information about the right ways to stimulate wrist muscle hypertrophy has a good reason behind it, which is the anatomical features of the wrist.
In this article, we will briefly discuss the anatomy of the wrist and share with you some general and fitness tips to increase its size.
The anatomy of the wrist
The wrist has complex anatomy that encompasses multiple bones, ligaments, tendons, and muscles passing through the different canals found in this region.
Unlike other regions of the upper body (e.g., arms, forearms), the wrist does not have a specific muscle group that covers its circumference.
The reason is that the wrist is actually an articulation, so it wouldn’t be practical to cover the area in muscles since it would restrict the range of motion.
However, this doesn’t mean that you can’t get bigger wrists. It just means the process is more challenging than other parts of the body, and the results will not be as visible.
One particular muscle that may contribute to giving you bigger wrists is the thenar muscle, which is mostly found in the palms. As a result, targeting this muscle will allow you to strengthen the wrist and increase its size.
How to get bigger wrists
To provide you with a comprehensive guide on how to get bigger wrists, we opted for general tips that revolve around lifestyle habits and specific exercises that target the forearm and wrist region.
General health tips
1. Maintain a healthy lifestyle
The wrist articulation gets used in the vast majority of the everyday activity. In other words, if you do house chores, carry your own groceries, and move stuff around the house, you will inadvertently stimulate the muscles and tendons of the wrist, which eventually strengthens your wrist.
Therefore, maintain an active daily routine, and at all costs, avoid a sedentary lifestyle.
2. Take protein supplements
Similar to all other muscle groups, the thenar muscle requires amino acids to grow after microscopic tears.
For this reason, make sure you are consuming sufficient amounts of protein through your diet and supplementation (e.g., whey protein) to grow the muscles around the wrist.
3. Be patient
Building muscle and strength takes time, which is why you need to be patient and work hard regardless of whether you’re witnessing results or not.
Fitness experts always emphasize the superiority of consistency over intensity. In other words, if you exercise the wrist region regularly, you are bound to witness impressive results.
4. Biceps curls
While most people associate this exercise with the biceps muscle, it is a compound movement that targets numerous muscle groups, including the ones passing through the wrist.
With each repetition, you will need to maintain a straight axis between your hand and forearm, resulting in stronger muscles around the wrist region. To up this exercise a notch, try to add wrist curls at the end of your routine, using light-weight dumbbells.
You should keep in mind that wrist curls place too much stress on the joints, and therefore, you need to select a light-weight dumbbell and stop the exercise if you sense any unusual pain.
5. Plate pinches
This exercise targets the anterior side of the forearm to strengthen those muscles. Plate pinches get commonly used by professional athletes and bodybuilders to increase the muscle mass of the forearms and strengthen their grip.
Here’s how to do it:
- Place two plates from the weight machine perpendicularly with the ground.
- Squat down and grip both plates.
- Get back to the standing position and start moving the plates upward and downward.
- After a while, you will feel a burning sensation in your forearm, indicating that the muscles are engaged.
Bonus tip: if you don’t have access to weight plates, you can use two heavy books or any object that you can easily grip.
6. Wrist rollers
To perform this exercise, you will need a device known as a wrist roller, which is commonly available in gyms. Despite how simple this exercise may seem at first, it is extremely challenging and effective at building muscles.
The wrist roller is composed of three elements:
- A barbell
- A short rope
- A weight plate
At the center of the barbell, you will find a rope that’s connected to a hanging weight plate. If you want to work on your wrists at home, you could easily create a wrist roller yourself.
Here’s how to do the exercise:
- Grip the bar with one hand on each end.
- Make sure your arms are extended, with the palms facing downward.
- Extend your wrists upward without moving your arms (similar to what you would do while activating the gas on a motorcycle).
- Do this exercise for 15 repetitions at 3 sets.
7. Knuckle push-ups
In general, traditional pushups (flat-handed) are a great way to strengthen your forearms and wrists. With that being said, the stress placed on the wrists could precipitate injury, pain, and stiffness (i.e., reduced range of motion).
To target your wrists without predisposing yourself to injury, you may want to try doing pushups on your knuckles instead of the traditional flat palms.
Since this position is probably new to you, it is recommended to start with a low number of repetitions (e.g., 5) to avoid any soreness.
Working regularly on your wrists will inevitably result in bigger and stronger forearms and grip. It will also give you that attractive look, with the veins bulging out.
Hopefully, this article managed to answer the question of how to get bigger wrists, but if you found anything confusing, please don’t hesitate to share your thoughts in the comment section below.