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Are you looking to increase wrist size? Perhaps because you are embarrassed by your thin wrists?
If so then you have come to the right place.
We will give you some practical advice and exercises that you can use to increase wrist size.
Do You Have Small Wrists?
You will know if you have small wrists if you find that most watches are loose on you.
Most male watches will measure 40mm in diameter or above and may appear to be very large on your wrist.
The same goes for men's bracelets.
To find out your own wrist circumference you should take a tape measure and measure just above your wrist bone.
The average male has a wrist circumference of 18.42 cm(7.25 inches).
Why do you Need to Strengthen Your Wrists?
Your wrist is made up of various tendons and ligaments that help your wrist move in various directions, and allow you to perform various tasks.
These tendons and ligaments include:
- Wrist Flexors – which help you to flex your wrist, or will help you to move your palm towards your forearm
- Wrist Extensors – which help your palm to move away from your forearm
- Supinators – used when you flip your palms up
- Pronators – when you flip your palms down
By strengthening your wrists you are reducing the risk of injury, not only from exercise but also day-to-day issues such as those encountered when you spend a lot of time typing on a computer.
Wrist strength is also important for lifting weights and will ensure your wrists do not give out before the target muscle does .
Why Are Your Wrists So Small?
If your wrists are small it is likely that before you reached adulthood you were not performing physical activity that would have led to bigger than average wrists.
This meant that your cubitus bones of your forearms have solidified closer together.
While this does not mean you are unhealthy but may leave you feeling self-conscious about your thinner wrists. Is there anything that can be done?
Is it Possible to Get Thicker Wrists?
The easy answer is yes, it is possible to get thicker wrists. But it is not going to be easy, and it will not be a quick process either.
If you gain weight you will get thicker wrists, but gaining fat is not the best solution. Is there a way to train your wrist?
There are no muscles present in your wrists, so unlike training your biceps and triceps, you won't be able to train your wrists directly.
To increase wrist circumference you will need to train your forearms, which we will now try to help with.
Exercises that can Increase Wrist Size
Before we discuss the exercises that can increase wrist size I just want to reiterate that this is not going to happen overnight, you will need to remain dedicated and give the process time.
If you are willing to do this then it is entirely possible to increase wrist size.
Here are the exercises you should perform for larger wrists:
#1: Wrist Curls
You can perform wrist curls either with a dumbbell or a barbell.
They will help to develop the muscles of your wrist and forearms.
To perform wrist curls you should hold a dumbbell in one hand or a barbell in two hands facing upwards.
You should rest your forearms on a flat surface, your lap will suffice. Next, you should lift the weight while keeping your forearms flat.
Hold this position for a few seconds before you return to the starting position.
#2: Forearm Developer
This piece of equipment may not be available in your local gym, but you can make your own if you wanted.
It is basically a rod or dowel that is connected by a chain or rope with a weight attached to the end.
You will strengthen your wrists by rolling the weight up the chain or rope.
#3: Knuckle Push-Ups
Performed just like a standard push-up, except you are doing it while your hands are clenched into a fist.
As you will have to squeeze your fists to keep balance you will be working both your forearms and wrists.
If you are unable to perform a full body push-up, then you can perform this exercise on your knees. Once you are able to perform 20-30 reps you can then transition into full push-ups.
#4: Pull-Ups and Chin-Ups
Any exercise that involves you gripping or squeezing a weight will work your forearms and wrists and will help them grow.
#5: Hand Grips
These devices are often seen as a novelty but they do work to strengthen your grip and forearms. Any exercise that involves squeezing is going to help.
They are also cheap to buy and don’t take up much space, meaning they are perfect for any home workout.
#6: Plate Pinch
The plate pinch is one of the most common exercises used by bodybuilders to strengthen grip and to build muscle in their forearms.
To perform a plate pinch sit on a bench with your legs shoulder-width apart, with your forearms on your thighs.
Grip a weight plate with your fingers and pinch the plate. Holding this pose for 10 seconds before you release.
You can then repeat the exercise, for 3 sets of 3 reps.
Having small wrists is not that big a deal, and some bodybuilders actually prefer this look as it makes their forearms appear much larger.
If you are embarrassed by the size of your wrists or are simply trying to build the strength of them to avoid injury and to increase your benching power then there are things that you can.
Please remember though, like anything it will take time to see any noticeable difference.
Good luck with the process! Please leave a comment below if our tips help you, or if you require further help.