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View Full Version : How Do You Thicken Your Wrists?



robbypark
11-24-2005, 10:28 PM
Sounds weird I know.

I'm in pretty good shape overall but one thing that's really bothered me are my very skinny wrists. They're so skinny that I can wrap my pinky and thumb around my wrist and have them touch. It's funny because I've been told that I have very good wrist strength.

So anyway, for all you fitness gurus out there, are there any possible exercises I can do to thicken my wrists?

Win
11-24-2005, 10:34 PM
if you weight train you likely know this already but check this out:

http://exrx.net/Lists/ExList/ForeArmWt.html#anchor167908

these are all forearm and wrist excercises.

also those little squeezer grip-training tools aren't a bad idea, but any mass-gain weightlifting should generally increase your overall bulk inclusive of your wrists.

robbypark
11-24-2005, 10:36 PM
I'm not a fitness expert by any means, but I do weight-lift quite often and my wrists are still damn skinny.

I'll give some of the above exercises a try.

Beachbum
11-25-2005, 02:07 AM
Since you lift weights, change some of your daily workouts so that you're doing as much dumbbell exercises as possible. I've done this to increase grip strength and my wrists have gotten much bigger as well. The typical barbell/dumbbell workout doesn't cut it. You either add wrist exercises 1 or 2 times a week (but these tend to build the forearm more than the wrist), or take a day and change all your exercises so you're GRIPPING dumbbells for the whole workout. My theory is that during movement the BAR transfers more weight to other muscles, but the dumbbell focuses all its weight through the wrists; it's the high amount of gripping that will build the wrists. Trust me, this will work.

Skinnyboy
11-25-2005, 02:16 AM
I'm not a fitness expert by any means, but I do weight-lift quite often and my wrists are still damn skinny.

I'll give some of the above exercises a try.


When someone wants to increase the mass of their biceps the answers are obvious - weights, diet, supplements, roids... It helps that you're dealing with a larger muscle when compared to the wrist/forearm muscles.

When you look at your wrist, how much muscle mass is there to begin with? Not much to work with. If you have strong wrists it has more to do with having healthy connective tissue that allows the strength of the foreman/arm to be used to it's fullest. For example, you can have an individual with strong arms, but they appear weak in certain situations due to an overuse injury in the wrist. This limits the transfer of strength from arm to wrist in an activity such as arm wrestling (where a healthy, strong wrist is ultra important).

The only way I can imagine dramatically increasing the size of one's wrist is with water retention. The same principle as when a woman's ankles swell-up during pregnancy. How appealing would that be?

ACIDBATHBELFORT
11-25-2005, 12:23 PM
Robby, you honestly shouldnt worry about thickening your wrist. Small wrist are actually a plus. Small joints help give the effect of bigger size to surrounding muscles. Hence giving you a more symmetrical look. The only excersizes you could do to help would be to work your forearms every other day with about 6 sets for upper and lower forearms. The muscles insert just below the forearm, so there isnt much you can really do to thicken the area, without putting on more weight, which probably wouldnt be a good thing.

gunslinger
11-28-2005, 02:24 PM
if you have the problem of bending your wrists when you punch the heavy bag then just wrap them, but Iam sure you wrap them.... whats the problem with them bending?

cameronb
12-05-2005, 06:04 PM
i was just waiting for one of the new members to get on here and make a smart ass comment lol

robbypark
12-09-2005, 02:41 PM
Thanks for all the info guys.

BruceLee
12-09-2005, 02:58 PM
Sounds weird I know.

I'm in pretty good shape overall but one thing that's really bothered me are my very skinny wrists. They're so skinny that I can wrap my pinky and thumb around my wrist and have them touch. It's funny because I've been told that I have very good wrist strength.

So anyway, for all you fitness gurus out there, are there any possible exercises I can do to thicken my wrists?

Do you do squats? If you don't then start becasue if you don't develop the mass in the legs you will have a hard time developing the mass on skinny lower arms.

Read the reviews on Amazon.com for SuperSquats.
http://www.amazon.com/gp/product/0926888005/qid=1134161839/sr=8-1/ref=pd_bbs_1/102-8682900-2888154?n=507846&s=books&v=glance

Here are a ****load of devices to work on your forearms and wrists.

Forearm Developer:
http://www.amazon.com/exec/obidos/tg/detail/-/B0000AS4G4/qid=1134161224/sr=8-2/ref=pd_bbs_2/102-8682900-2888154?v=glance&s=sporting-goods&n=507846

Tiger Claw Eagle Catcher for finger strength
http://www.amazon.com/exec/obidos/tg/detail/-/B0000AS4G4/qid=1134161224/sr=8-2/ref=pd_bbs_2/102-8682900-2888154?v=glance&s=sporting-goods&n=507846

Blacksmith Hammer
http://www.amazon.com/exec/obidos/tg/detail/-/B0000AS4G4/qid=1134161224/sr=8-2/ref=pd_bbs_2/102-8682900-2888154?v=glance&s=sporting-goods&n=507846

Wrist Roller, Forearm Blaster
http://www.amazon.com/exec/obidos/tg/detail/-/B0000TOHTG/qid=1134161364/sr=8-7/ref=pd_bbs_7/102-8682900-2888154?v=glance&s=sporting-goods&n=507846

Grip Master for finger Strength
http://www.amazon.com/exec/obidos/tg/detail/-/B0006GC5D8/qid=1134161364/sr=8-8/ref=pd_bbs_8/102-8682900-2888154?v=glance&s=sporting-goods&n=507846

Captain Crush Heavy Duty Gripper
http://www6.mailordercentral.com/ironmind/products.asp?dept=8

TheraBar DynaBee Gyroscopic Forearm Developer (If you get the therabar, you may have to buy the accelertor too, because it's hard to get the rpm's on the gyro up to a sufficient speed)
http://www.play-trend.de/dynabee.de/prod07.htm

nhbfan8080
12-09-2005, 03:20 PM
Robby, you honestly shouldnt worry about thickening your wrist. Small wrist are actually a plus. Small joints help give the effect of bigger size to surrounding muscles. Hence giving you a more symmetrical look. The only excersizes you could do to help would be to work your forearms every other day.........

You don't get a more symmetry from having smaller joints. That has to do with left/right-upper/lower qualitative comparison. What you are referring to is the illusion of being bigger.

BruceLee
12-09-2005, 03:20 PM
Robby,

this grip strength book by John Brookfield is also great. Read the reviews.
http://www.amazon.com/gp/product/092688803X/ref=pd_sim_b_3/102-8682900-2888154?%5Fencoding=UTF8&v=glance&n=283155

The books title is hand strength but remember that the hand and fingers are controlled by the muscles in the wrist and forearm.

Also good exercises are:

Farmers Walk (where you hold on to some weight plates between your thumb and fingers, like walking around with milk pails for a protracted period of time).

Become a Swordsmith or Blacksmith.

Hit baseballs at 90 mph at a batting cage. Or hit Tennis balls over and over again with a wooden racket. (Tennis Legend Rod Laver was 5-7 135 pounds, but his left wrist and forearm were the size of a gorilla while his right arm was a skinny toothpick, due to playing tennis with his wooden racket, and playing so much tennis).
*Also ever notice how soccer players have skinny arms but huge ass thighs and legs because they are kicking a ball moving with velocity. I think there is something to be said about hitting something that is going at a extreme rate of velocity in muscle development.

BruceLee
12-09-2005, 03:27 PM
. The only excersizes you could do to help would be to work your forearms every other day with about 6 sets for upper and lower forearms.

You can work and should work your wrists, lower arms more frequently because they are smaller muscles. (faster recovery time). Arnold in particular said his wrists were a weakness for him initally, so he really had to work at them to get them to the size and proportion that was acceptable for him

Just don't start off with too much weight, I knew this guy who started off doing 35lbs (70lbs total) wrist curls just to look cool and popped a vein or artery or something like that from lifting too much weight. It was really retarded, but then he wasn't a very bright guy either.

BruceLee
12-09-2005, 03:32 PM
Eating Cans of Spinach have been known to develop big wrists and forearms as well.

ACIDBATHBELFORT
12-09-2005, 06:47 PM
Nhbfan you are talking about proportion. Which does play a part in symmetry. You are part right as well though, in that small joints do help create an illusion of the muscles being bigger. It helps a lot with symmetry as well thought because there is generally a better flow to the body, which is a big factor in shape. If you have the size of course though to carry that off. All in all, without gaining weight you cant do much to change the size of your wrist because its a joint. Although, like Bruce said working them on a more regular basis will help the overall size of the forearm. A lot is genetics, where the muscles insert.

BruceLee
12-09-2005, 07:34 PM
More on Rod Laver's crab like forearm: (half these articles come from India, don't ask me why.

"But even Sampras, like the rest of them, bows to the Australian, Rod Laver, with a 12 inch left forearm and a seven-inch wrist (Emerson’s awesome wrists came from milking cows, what’s Rod’s secret?). Only 5ft 81/2 in, he was that blend of balance and power that is the signature of any sporting genius"

http://www.indiatoday.com/webexclusive/columns/rohit/19991130.html

"Consider a bigger, stronger tennis arm to be your personal badge of honor. I doubt that you will ever develop the left forearm/wrist of the great Rod Laver though. During “Rocket” Rod’s prime, he was about 5’ 9” tall and weighed, maybe, 150 pounds. Despite this, relatively, diminutive size, his left forearm was thicker in diameter than the reigning heavyweight champion’s. It was almost like his arm belonged to someone else and was just attached to his shoulder. "

http://www.usta.com/lessonsandtips/fullstory.sps?iNewsid=130279

"Laver became remarkably strong thanks in part to squeezing a tennis ball every chance he could and perhaps even from going kangaroo hunting with his friends. His massive 12 left forearm - that Arthur Ashe quipped was a two-by-four with freckles - equalled heavyweight boxing champion Rocky Marcinaos and his 7 wrist was an inch bigger than that of another heavyweight champion, Floyd Patterson."

http://www.hinduonnet.com/thehindu/2000/01/01/stories/0701102m.htm

So what we can conclude is that squeezing a tennis ball every chance you get and milking cows will get you a big forearm and wrist.

Lefty
12-10-2005, 04:08 AM
rod laver's buddy looks like a 60's version of willem defoe.

nhbfan8080
12-11-2005, 08:52 PM
Nhbfan you are talking about proportion. Which does play a part in symmetry. You are part right as well though, in that small joints do help create an illusion of the muscles being bigger. It helps a lot with symmetry as well thought because there is generally a better flow to the body, which is a big factor in shape. If you have the size of course though to carry that off. All in all, without gaining weight you cant do much to change the size of your wrist because its a joint. Although, like Bruce said working them on a more regular basis will help the overall size of the forearm. A lot is genetics, where the muscles insert.

Yes proportion is what I said because that that is what you mean by 'giving an effect of larger size'. I feel the term symmetry is way overused for everything other than mass. Someone can be symmetrical but still disproportionate.

BruceLee
12-12-2005, 05:20 PM
Sounds weird I know.

I'm in pretty good shape overall but one thing that's really bothered me are my very skinny wrists. They're so skinny that I can wrap my pinky and thumb around my wrist and have them touch. It's funny because I've been told that I have very good wrist strength.

So anyway, for all you fitness gurus out there, are there any possible exercises I can do to thicken my wrists?


from here (the full article is much longer)
http://www.naturalstrength.com/history/detail.asp?ArticleID=537

"Nevertheless, most aspirants for super-strength spend some of their time in
still further increasing the strength of the hands and forearms. There are
no muscles in the wrist itself; only bones and tendons. Therefore, the only
way to make your wrist stronger is to increase the size and strength of the
muscles in the hands and forearms. As your wrist gets stronger, your hands
will become thicker and more compact, even if they do not get wider and
longer. If you work for super-strength, you simply cannot keep a lady-like
pair of hands.

(George Washington was supposed to have the strongest arm of any man in the
Continental Army. After his death a cast was made from his right hand, which
shows that his hand was very much bigger than the average. Washington was a
big man and apparently the best athlete of his time. He made a record of 23
feet in a running broad-jump, and this record stood until Malcolm Ford beat
it by 4 inches, around 1880. Judging by the size of his hand, Washington
must have had a forearm which measured over 13 inches.)

In order to fully develop the power of the wrist it is necessary to practice
(a) gripping exercises for the hands, (b) twisting exercises for the wrists,
and (c) forearm exercises for that part of the forearm near the elbow. The
popular idea is that the way to get forearm development is to clinch the fist
tightly and then to bend the wrist; but this gives only a partial development
of the forearm."

There you go Robby, what you're probably not doing is working your grip for hand strength. (And mabye not doing squats).

It makes sense Judoka's almost always have strong wrists since they do so much pinch gripping of gi's against human resistance. Now you could say that we just see succesful Judoka's as those who already have great grip to begin with. But looking at the difference between Laver's left arm and his right arm, it shows that genetics are a factor but that it can be overcome by really working your grip through squeezing a ball and gripping the racket and hitting the ball. (I also doubt that Laver was taking steroids).

So you could start by going out and buying a tennis ball at WalMart and practicing squeezing it throught out the day while you're surfing the internet.

BruceLee
12-16-2005, 03:30 PM
Time to retire Rocket's pick. I will leave it here to motivate you, robby.

Rod Laver's Gorrila Left Forearm
http://bmarcore.club.fr/tennis/annees-60/laver-133.jpg

DriveBy73
08-14-2009, 01:52 PM
I'd keep the skinny wrists!

Your posts are so insightful and filled with love, I personally thank you for reviving all kinds of zombie threads for absolutely no reason.

crazedwombat
08-14-2009, 09:39 PM
I dont see that post, did he get erased?

DriveBy73
08-14-2009, 09:58 PM
I dont see that post, did he get erased?

LOL I guess he did, dude revived all kinds of posts today in the fitness section for no reason at all.

All of his replies were as well thought out as the one I quoted.

Derek_Manuel
09-01-2009, 07:51 PM
Do you do squats? If you don't then start becasue if you don't develop the mass in the legs you will have a hard time developing the mass on skinny lower arms.

Read the reviews on Amazon.com for SuperSquats.
http://www.amazon.com/gp/product/0926888005/qid=1134161839/sr=8-1/ref=pd_bbs_1/102-8682900-2888154?n=507846&s=books&v=glance

Here are a ****load of devices to work on your forearms and wrists.

Forearm Developer:
http://www.amazon.com/exec/obidos/tg/detail/-/B0000AS4G4/qid=1134161224/sr=8-2/ref=pd_bbs_2/102-8682900-2888154?v=glance&s=sporting-goods&n=507846

Tiger Claw Eagle Catcher for finger strength
http://www.amazon.com/exec/obidos/tg/detail/-/B0000AS4G4/qid=1134161224/sr=8-2/ref=pd_bbs_2/102-8682900-2888154?v=glance&s=sporting-goods&n=507846

Blacksmith Hammer
http://www.amazon.com/exec/obidos/tg/detail/-/B0000AS4G4/qid=1134161224/sr=8-2/ref=pd_bbs_2/102-8682900-2888154?v=glance&s=sporting-goods&n=507846

Wrist Roller, Forearm Blaster
http://www.amazon.com/exec/obidos/tg/detail/-/B0000TOHTG/qid=1134161364/sr=8-7/ref=pd_bbs_7/102-8682900-2888154?v=glance&s=sporting-goods&n=507846

Grip Master for finger Strength
http://www.amazon.com/exec/obidos/tg/detail/-/B0006GC5D8/qid=1134161364/sr=8-8/ref=pd_bbs_8/102-8682900-2888154?v=glance&s=sporting-goods&n=507846

Captain Crush Heavy Duty Gripper
http://www6.mailordercentral.com/ironmind/products.asp?dept=8

TheraBar DynaBee Gyroscopic Forearm Developer (If you get the therabar, you may have to buy the accelertor too, because it's hard to get the rpm's on the gyro up to a sufficient speed)
http://www.play-trend.de/dynabee.de/prod07.htm

Ditto. Also check out any material from John Brookfield, he's pretty much a specialist in grip and forearm development.